StrengthEvery 2:00, 3 Rounds1) 8/8 Tempo 3″ Front Foot Elevated Goblet Split Squat2) 8/8 Tempo Single Dumbbell Row*3s down for both tempos ConditioningFor Time:40-30-20-10 Wall Balls (20/14) (RX+: Unbroken)20-15-10-5 Burpee Box Jump Over (24/20) (RX+: 30/24)*14:00 Cap*FX: 30-20-20-10 / 15-10-10-5Read More

Conditioning5 Rounds for Time:15 Toes to Bar (FX: 10)3 Power Snatch (155/105) (FX: 115/80) (RX+: 175/125)*14:00 Cap StrengthEvery 1:30, 3 Rounds1) 5 Snatch Grip Deadlift (80-85% 1RM Snatch OR 35-40% 1RM Deadlift)2) 10 Prone Snatch Grip PVC Press3) 25 Underhand Banded PullapartsRead More

Build up your core strength and flexibility tonight at 5:45 PM during Core-Flex! StrengthEvery 3:00, 5 Sets1-2) 5 31X-Tempo Back Squat (60-65%)3-4) 5 30X-Tempo Back Squat (65-70%)5) 5 Back Squat (70-75%)*31X-Tempo: 3s down, 1s pause in squat*30X-Tempo: 3s down Superset Accessory (3+ out of 5)20/20 Banded Wrist Extension w/ Rig Conditioning6 Rounds of :10 on/:20...Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Strict Press (50-60%)2) 6-8 Tempo Strict Chin-Ups (FX: Banded)3) 6-8 Tempo Side Plank Hip Touch (Alternate Sides each round)*X13-Tempo – 1s pause at top, 3s down for everything ConditioningAMRAP 10250/200m Row (FX: 200/150m)10 Handstand Push-Ups (FX: 7) (RX+: 3″/2″ Deficit)50 Double Unders (FX: 35)10 Shoulder to Overhead (115/80) (FX:...Read More

Weekly OverviewEvents/ClassesMondayCleanTuesdayUpper Body Push/PullWednesdayBack Squat5:45 PM – Core FlexThursdaySnatchFridayUnilateral Lower BodySaturdaySquad WODSundayConditioning Intervals StrengthEvery 2:00, 8 Sets1-3) 1 High Hang Power Clean + 1 Hang Power Clean (↑, start at 50-60% 1RM CJ)5-8) 1 Hang Power Clean (↑)*Hold onto bar between reps ConditioningEMOM 121) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)2-4)AMRAP21 Air Squats15 Russian Kettlebell...Read More

Start your Sunday morning with us! Power Yoga at 8 AM! Friends and family (non-members) welcome for a $10 drop-in. StrengthEvery 1:30, 3 Rounds1) 8-10 Incline Seal Row w/ Pause at Top2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)3) 15 Banded Face PullsConditioningAMRAP 12500/400m Row (FX: 400/300m)20 Hand Release Push-Ups...Read More

Seventh Heaven 7:15 AMSquad WOD: 9 & 10 AM Join us for Power Yoga TOMORROW, Sunday at 8 AM! Squad WOD4 Rounds of 6:00 on/2:00 off – w/ Partner400m Team Run (FX: 300m OR 400m Split)into…AMRAP – Alternate Full Movements15 Sit-Ups12/9 Calorie Ski / Bike (FX: 9/6)9 Box Jump Overs (24/20)6 Burpees30 Double UndersRead More

Today is our LAST Friday Night Lights of the 2024 CrossFit Open Season!What to expect: BLACKOUT: This week’s theme is Blackout! Come dressed in your best black, gold, and silver! LAST HEAT: Your coaches will throw down together in the last heat of the night! Come cheer us on as we suffer together! COHEN HEALTH...Read More

Long Conditioning3 Rounds of 2:30 on, :30 off1) 400m Run (FX: 300m)2) 30/22 Calorie Ski (FX: 24/18) (RX+: 36/27)3) 30/22 Calorie Bike (FX: 24/18) (RX+: 36/27)4) 30/22 Calorie Row (FX: 24/18) (RX+: 36/27)*Last round is AMRAP Calories*Score: Total Calories in last round (RX/FX/RX+ prescribed calories are minimum work requirements)Read More

Improve your rowing technique with Coach Elizabeth (former NCAA D1 Rower!) at the skills clinic tonight at 5:45 PM! Reserve your spot on ZenPlanner! StrengthEvery 2:30, 6 Sets1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Squat Snatch + 1 Squat Snatch (60-65%)4-6) 1 Snatch Pull + 1 Hang Squat Snatch +...Read More