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

ConditioningEvery 1:30, 4 Rounds1) 18/14 Calorie Ski (FX: 14/11) (RX+: 22/17)2) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)3) 9 Burpees to 12″ Target (FX: 7) (RX+: 11) + AMRAP 50′ Shuttle Runs4-5) RestRead More

Squad WOD5 Rounds of 4:00 on/2:00 off w/ Partner – Alternate Movements12/9 Calorie Row (FX: 9/7)9 Medicine Ball Sit-Ups (20/14)6 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)1 Rope ClimbRead More

StrengthEvery 2:30, 6 Sets1-2) 3 Split Jerks (70-75%)3-4) 2 Split Jerks (75-80%)5-6) 1 Split Jerk (80-85%) ConditioningAMRAP 1050 Double Unders (FX: 35)5 Curtis P’s (95/65) (FX: 75/55) (RX+: 135/95)*Curtis P: 1 Clean + 2 Front Rack Lunges + 1 Push PressRead More

MOMENTUM LIFESTYLE/NUTRITION CHALLENGE SEMINARTONIGHT, 7:45 PM, CFR7Interested in working with Coach Cameron to kick off the New Year? Come tonight to see what it’s all about! StrengthEvery 3:00, 4 SetsFront Squat1) 8 @70-75%2-3) 6 @75-80%4) 4 @80-85% Superset Accessory20/20 Banded Wrist Flexion w/ Rig Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 15/11)15 Goblet Squats (24/16)...Read More