Weekly OverviewEvents/ClassesMondayThruster,CrossFit Open 24.3 Re-TestTuesdayLong ConditioningWednesdaySnatchThursdayBench Press, Shoulder HealthFridayLower Body Barbell Pump, Sandbag CarriesSaturdaySquad WODSundayUnilateral Lower Body StrengthIn 10:00Build to 1RM Thruster FX: Every 2:00, 5 Sets3 Thrusters (↑)*Take from racks ConditioningCrossFit Open 24.3For Time:5 Rounds10 Thrusters (95/65) (FX: 65/45)10 Chest to Bar Pull-Ups (FX: Jumping Pull-Ups) Rest 1:00 5 Rounds7 Thrusters (135/95) (95/65)7 Bar...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Dumbbell Z-Press2) 12/12 Single Dumbbell Row3) 20 Weighted Twists Conditioning8 Rounds for Time:8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (Alternate Sides each round)16 Sit-Ups24 Double Unders (FX: Single Unders)*12:00 CapRead More

StrengthEvery 3:00, 4 Rounds6 Bench Press (70-80% of 1RM Bench Press) +2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless) ConditioningEMOM 121) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)*RX/RX+ Min: 25 RepsRead More

The CrossFit Open starts in TWO WEEKS! We will be drafting teams next week!Sign-up at http://Games.CrossFit.com Valentine’s Day WODAMRAP 14 w/ PartnerPartner 1: AMRAP Calorie SkiPartner 2:AMRAP14 Hang Power Cleans (95/65) (FX: 75/55)14 Front Squats (95/65) (FX: 75/55) Rest 5:00 AMRAP 14 w/ PartnerPartner 1: AMRAP Calorie BikePartner 2:14 Power Snatch (95/65) (FX: 75/55)14 Back...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Incline Seal Row w/ Pause at Top2) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit) ConditioningFor Time:20-16-12-8-4 Toes to Bar (FX: Hanging Leg Raises)10-8-6-4-2 Single Dumbbell Shoulder to Overhead (Each Side) (50/35) (FX: 35/20) (RX+: 70/50)50 Double Unders after each round (FX: 35 OR Single Unders)*12:00 CapRead More

5:30 and 6:30 AM CLASSES CANCELLED DUE TO THE SNOW! Check back for an update on 9:30 AM! Stay safe!!! Getting ready for the CrossFit Open? Sign up for the Kipping and Double-Unders Skills Clinic at 5:30 PM tonight to polish up your skills! StrengthEvery 3:00, 5 Sets5 Back Squats1) 65-70%2-3) 70-75%4-5) 75-80% ConditioningAMRAP 99...Read More

6:30 PM WOD CANCELLED! Be safe in the snow and check back for updates on Wednesday morning! ConditioningAMRAP 2025 Sit-Ups20 Goblet Lunge (24/16) (FX: 16/12)15 Chest to Bar Pull-Ups (FX: Pull-Ups)10 50′ Shuttle Runs5 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring)*RX/RX+ Min: 4 Rounds Cooldown1:00 on, :10 off1) Downdog to Seal Pose2) Thoracic...Read More

Weekly OverviewEvents/ClassesMondayBarbell IntervalsTuesdayLong ConditioningWednesdayBack Squat5:30pm Skills Clinic:Bar Kipping Movements (Toes to Bar, etc.) and Double UndersThursdayBodybuilding Pull,Gymnastics PushFridayValentine’s Day Partner WODSaturdayBench PressSundayPush / Pull Bodybuilding ConditioningEvery 3:00, 3 Rounds1)20/15 Calorie Row (FX: 16/12) (RX+: 24/18)12 Lateral Burpees Over Bar (FX: 8)AMRAP Snatch (135/95) (FX: 95/65) (RX+: 155/105) 2) Rest 3)20/15 Calorie Row (FX: 16/12) (RX+:...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Bent Over Row2) 10 Dumbbell Bench Press3) 20 Banded Pullaparts ConditioningAMRAP 930 Double Unders (FX: Single Unders)9 Hand Release Push-Ups (FX: Push-Ups)9 Toes to Bar (FX: 6 OR Hanging Leg Raises)*RX Min: 7 roundsRead More

Seventh Heaven/Open Gym: 7:15 – 9 AMSquad WOD: 9 & 10 AM Squad WOD8:00 on, 2:00 off – w/ Partner, Alternate Full RoundsAMRAP 812/8 Calorie Ski (FX: 8/6)8 Shoulder to Overhead (115/80) (FX: 75/55) AMRAP 812/8 Calorie Bike (FX: 8/6)8 Back Rack Reverse Lunge (115/80) (FX: 75/55) AMRAP 812/8 Calorie Row (FX: 8/6)8 Hang Power...Read More