Join us tonight for the final FRIDAY NIGHT LIGHTS, starting at 4:30 PM!Our final theme is Punk Rock! Our COACHES will go head-to-head in the final heat of the night! Feel free to bring food and drinks to share! CrossFit Open 23.3Starting with a 6-minute time cap, complete as many reps as possible of:5 Wall...Read More

StrengthEMOM 91) 15/15 Banded Wrist Flexion w/ Rig2) :30-:45 Squat Hold w/ Rig3) :30-:45 Plank (FX: High Plank) (RX+: Long Lever) Conditioning4 Rounds of :15 on/:30 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Row4) Rest5) AMRAP Calorie Ski6) Rest*Score is total AMRAP CaloriesRead More

Handstand Push-Up/Walk Clinic Tonight at 5:45 PM with Coach Kevin! Last chance before the last week of the Open and 23.3! StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Squat Snatch + 1 Power Snatch (65-70% 1RM Snatch)4-6) 1 Hang Squat Snatch + 1 Power Snatch (70-75%) Conditioning3 Rounds for Time:15 Burpees Over Bar12 Power Snatch...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Double Dumbbell Box Step Overs (24/20)2) 15 Banded High Row + External Rotation3) :20-:30/:20-:30 Side Plank4) 20 Tibialis Raise ConditioningEvery 1:30, 4 Rounds1) 250/200m Row (FX: 200/150m) (RX+: 300/250m) +AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)2) RestRead More

NEW SCHEDULE ALERT! Starting NEXT MONDAY, March 6thWe will be adding a 5:30 AM class (morning classes will shift to 5:30, 6:30, and 7:30 AM) to our schedule Monday – Friday, as well as an additional 9:30 AM class on Fridays! Mark your calendars and start reserving on Zen Planner! Weekly OverviewEvents/ClassesMondayClean and Strict Handstand...Read More

StrengthEvery 2:00, 4 Rounds1) 12 Seal Row2) 10/10 Single Kettlebell Sots PressConditioningFor Time:21-18-15-12-9Box Jumps (24/20)Wall Balls (20/14)*FX: 18-15-12-9*10:00 CapRead More

6 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way40/30 Calorie Row (FX: 30/22)30 Double Dumbbell Deadlifts40 Hand Release Push-Ups (FX: Push-Ups)30 Double Dumbbell Front Rack LungeWeights: (50/35) (FX: 35/20) (RX+: 32/24 Kettlebell)Read More

Join us for another round of Friday Night Lights starting at 4:30pm! Mardi Gras theme will run all day! CrossFit Open 23.2Part AAMRAP 155 Burpee Pull-Ups (SC: 5 Burpees to Bar)10 50′ Shuttle Runs (1 rep = 25′ out/25′ back)*Add 5 burpee pull-ups after each round Part BImmediately following 23.2A, athletes will have 5 minutes...Read More

ConditioningEMOM 251) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 200m Run (FX: 100m)3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)4) 15 Weighted Sit-Ups (15/10) (FX: Sit-Ups)5) Rest*Score: AMRAP Calorie Ski and Bike in the last round CooldownFoam Roll CalvesStraddle Pose/Forward FoldSaddle PoseRead More

Get a stronger core at Ab Attack at 5:45 PM! StrengthEvery 1:30, 10 Sets1-5) 1 Snatch Pull + 1 High Hang Power Snatch w/ 3s Pause in Catch (55-60% of 1RM Snatch) 6-10) 1 Snatch Pull + 1 Hang Power Snatch w/ 3s Pause in Catch (60-65%)*Hold onto bar between reps Conditioning4 Rounds for Time:250/200m...Read More