StrengthEvery 2:30, 6 Sets3 Push Jerk1-3) 65-70% of 1RM CJ4-6) 70-75%*Reset b/t repsConditioningAMRAP 1221 Calorie Row15 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)9 Handstand Push-Ups (FX: 1 Abmat OR 6) (RX+: Strict)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 1:30, 3 Rounds1) 10 Ring Rows w/ Pause at Top2) 100′ Backwards Sled Pull3) 10 Prone Swimmers4) 100′ Sandbag Bear Hug CarryConditioningAMRAP 86 50′ Shuttle Runs8 Toes to Bar (FX: 6 OR 8 Hanging Leg Raises)10 Alternating Dumbbell Snatch (50/35) (FX: 35/20)Read More

AMRAP 30 – w/ Partner, Split Reps Any Way10-20-30-40-50, etc.Calorie RowGoblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Goblet Box Step Ups (24/16) (FX: 16/12) (RX+: 32/24)Sit-UpsRead More

CrossFit Open 25.2 (22.3 Repeat)For Time21 Pull-Ups (Scaled: Jumping Pull-Ups)42 Double-Unders (Sc: Single Unders)21 Thrusters (95/65) (Sc: 65/45)18 Chest-to-Bar Pull-Ups (Sc: Pull-Ups)36 Double-Unders (Sc: Single Unders)18 Thrusters (115/75) (Sc: 85/55)15 Bar Muscle-Ups (Sc: Chest to Bar Pull-Ups)30 Double-Unders (Sc: Single Unders)15 Thrusters (135/85) (Sc: 105/65)*12:00 CapRead More

Conditioning4 Rounds of :45 on, :15 off1) AMRAP Calorie Ski2) Rest3) AMRAP Calorie Bike4) Rest5) AMRAP Burpees to 6″ Target6) Rest*Score: Total Calories/Reps Cooldown1:00 on, :10 off1-2) Hip Flexor Lunge3-4) Pigeon Pose5-6) Single Leg Forward Fold7-8) Supine Spinal TwistRead More

Last call to sign-up for our CFR7 Book Club! If you’re remotely interested, add your name to the list so you can be included in details about the first book and first meeting date and location! SIGN-UP HERE! StrengthEvery 1:30, 3 Rounds1) 4-6 Strict Handstand Push-Ups (FX: w/ 1-2 Abmats OR 2-4 Wall Walks) (RX+:...Read More

StrengthEvery 2:30, 6 Sets3 Tempo Back Squats1-2) 3s down, 3s pause in squat (50, 55%)3-4) 3s down, 1s pause in squat (60, 65%)5-6) 3s down (70, 75%) ConditioningFor Time:40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)20 Chest to Bar Pull-Ups (FX: Pull-Ups)40/30 Calorie Row (FX: 30/25) (RX+: 50/35)20 Chest to Bar Pull-Ups (FX: Pull-Ups)*10:00...Read More

Weekly OverviewEvents/ClassesMondayClean and Jerk ComplexTuesdayBack SquatWednesdayGymnastics DevelopmentThursdayLong ConditioningFridayCrossFit Open 25.2Friday Night Lights:4:30pm, 5:30pm, 6:30pmSaturdayTBDSundayTBD StrengthEvery 2:30, 6 Sets1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk (↑, start from 50-60% of 1RM CJ)*Hold onto bar b/t reps ConditioningFor Time:20 Box Jumps (24/20)15 Clean and Jerks20 Box Jumps (24/20)10 Clean and...Read More

9AM: Regular class WOD 10 AM: Open Make-Up! StrengthEvery 3:00, 4 Sets6 Tempo Bench Press (60-70%) +6 Tempo Strict Pull-Ups (Banded/Weighted)*3s downConditioning3 Rounds of 1:00 on, :10 off1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)2) AMRAP Hand Release Push-Ups (FX: Push-Ups)3) AMRAP Toes to Bar (FX: Hanging Leg Raises)4) Rest*RX/RX+ Min: 80*Score is total AMRAP...Read More

4 Rounds for Time w/ Partner – Split Reps Any Way400m Team Run (FX: 200m)150 Double Unders (FX: 100 OR Single Unders)500m Row50 Wall Balls (20/14) (FX: 14/10)*38:00 CapRead More