CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilizing your core! StrengthEMOM 121) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)2) 10-15 Weighted Hollow RocksScaled:1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold3) 10-15 Hollow Rocks ConditioningFor Time:275/225m Ski (FX: 225/175m) (RX+: 325/275m)...Read More

Coach Kevin will be hosting an Olympic Lifting Seminar on Saturday, February 3rd from 11:30 – 1:30 PM! We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!Sign-up on Zen Planner...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayPower SnatchWednesdayMuscle-Ups /Gymnastics Development5:45 PM – Core FlexThursdaySquat CleanFridayLunge / Hip ThrustSaturdaySquad WODSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1-2) 6 @70-75%3) 4 @75-80%4) 4 @80-85%5) 2 @85-90% FX:1-2) 6 @70-75%3-4) 4 @75-80%5) 2 @80-85%*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM. ConditioningAMRAP 1111 Hang Power...Read More

StrengthEvery 2:00, 4 Rounds1) 10/10 Half Kneeling Single Dumbbell Arnold Press2) 10/10 Banded Row in Side Plank ConditioningAMRAP 1220/15 Calorie Row (FX: 16/12)20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)Read More

Squad WODIn 12:00 w/ Partner – Split Reps Any Way80/60 Calorie Ski (FX: 60/45)into…AMRAP90 Double Unders (FX: 60) (RX+: 120)30 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 45) Rest 6:00 In 12:00 w/ Partner – Split Reps Any Way80/60 Calorie Bike (FX: 60/45)into…AMRAP15 50′ Shuttle Runs10 Sandbag Over the Shoulder (100/70) (FX: 70) (RX+: 150/100)Read More

5:30, 6:30, & 9:30 AM CLASSES CANCELLED due to the snow! BE SAFE! StrengthEvery 1:30, 3 Rounds1) 10 Bent Over Rows w/ Pause at Top2) 5 Weighted Strict Chin-Up (FX: Strict/Banded) Conditioning4 Rounds for Time:15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)6 1:2 Burpee Toes to Bar (FX: 1:1) (RX+: 9)3 Rope Climbs (FX:...Read More

StrengthEvery 2:30, 6 Sets1-3) 2 Jerk Dips + 2 Split Jerks w/ Pause in Dip (65-70%)4-5) 2 Jerk Dips + 2 Split Jerks (70-75%)6) 2 Split Jerks (75-80%) ConditioningAMRAP 1221/16 Calorie Row (FX: 15/11)15 Box Jumps (30/24) (FX: 24/20)9 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 165/115)Read More

Want to get better at Bar Muscle-Ups? Come in for the Skills Clinic at 5:45 PM! StrengthEvery 2:30, 5 Sets3 Deadstop Deadlifts1) 65-70%2-3) 70-75%4-5) 75-80% ConditioningEMOM 121) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)2-3)AMRAP40 Double Unders (FX: 25)5 50′ Shuttle Runs4) RestRead More

5:30AM and 6:30AM WODs are CANCELLED due to snow and icy conditions!Coach Kevin will be there for Open Gym at 6:15-6:30am – 8:30am. Stay warm and drive safe! StrengthIn 15:00Establish 5RM Strict Press ConditioningAMRAP 1040′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 20′ Unbroken Segments)10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+:...Read More

Modified MLK Jr. Day Schedule:– Morning Classes – 9 AM and 10 AM only– Evening Classes (normal schedule) – 4:30 PM, 5:30 PM, and 6:30 PM Weekly OverviewEvents/ClassesMondayPower Clean,CrossFit Open 23.1 Re-TestTuesday5RM Strict PressWednesdayDeadlift5:45 PM – Bar Muscle-UpSkills ClinicThursdaySplit JerkFridayUpper Body PullingSaturdaySquad WODSundayAnti-Rotational Push/Pull StrengthEvery 1:30, 8 Sets1 Power Clean (↑) ConditioningCrossFit Open 23.1AMRAP 1460...Read More