We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner! U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan....Read More

StrengthEvery 2:30, 6 Sets1-3) 3 Hang Power Clean (70-75% of 1RM CJ)4-6) 2 Hang Power Clean (75-80%)*Hold onto bar between reps Conditioning3 Rounds for Time:200m Run12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)60 Double Unders (FX: 48)*12:00 CapRead More

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!– Wednesday 7:30-8:30pm– Thursday 7:30-8:30pm–...Read More

StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 20 Alternating Single Dumbbell Row in High Plank3) 10/10 Half Kneeling Palloff Press ConditioningAMRAP 96 50′ Shuttle Runs9 Burpees Over Dumbbell12 Single Dumbbell Shoulder to Overhead (FX: 50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 24 – w/ Partner, Alternate Movements12/9 Calorie Row (FX: 9/7)8 Wall Balls (20/14)4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)2 Wall Walks (FX: 1)1 Rope Climb (RX+: 50/50 Legless)*Every 4:00, starting at 0:00, 200m Team RunRead More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)2) 100′ Sandbag Bear Hug Carry Conditioning6 Rounds of :30 on/:10 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Ski4) Rest*Score is total CaloriesRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Dumbbell Bench Press2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups3) 10 Rear Delt Ring Rows*3s down, 1s pause at chest/hang ConditioningFor Time:500/400m Row (FX: 400/300m)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)250/200m Row (FX: 200/150m)15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)*12:00 CapRead More

Get better at Kipping/Butterfly Pull-Ups by attending the Skills Clinic tonight at 5:45 PM! StrengthEvery 2:00, 8 Sets1-3) 1 High Hang Power Snatch + 1 Hang Power Snatch (↑, start at 50-60% 1RM Snatch)4-8) 1 Hang Power Snatch (↑)*Hold onto bar between reps “Annie”For Time:50-40-30-20-10Double UndersSit-Ups*Compare to 4/11/23Post WOD Cooldown:1:00-2:00 Seal Pose1:00/1:00 Deep Hip Flexor...Read More

StrengthEvery 3:00, 5 Sets3 30X-Tempo Front Squat + 2 Front Squat1-2) 65-70%3-4) 70-75%5) No Tempo, 75-80%*30X-Tempo: 3s down Superset Accessory (3+ out of 5):15-:30 Reverse Plank Bridge ConditioningAMRAP 82-4-6-8-10….Power Clean (155/105) (FX: 115/80) (RX+: 185/125)Ring Dips (FX: Hand Release Push-Ups)Read More

Weekly OverviewEvents/ClassesMondayHandstand Development,Tall Box JumpsTuesdayFront SquatWednesdaySnatch,“Annie” Benchmark WOD5:45 PM – Kipping/Butterfly Pull-Ups Skills Clinic ThursdayUpper Body Push/PullFridayLunge, SandbagsSaturdaySquad WODSundayUpper Body Stability, Core8 AM – Power Yoga StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups (FX: 6-8 Abmat/Pike) (RX+: 6-8)2) 3 Tall Box Jumps ConditioningAMRAP 1215 Box Jump Overs (24/20)12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)9...Read More