StrengthEvery 3:00, 5 Sets3 Back Squats1-2) 75-80%3-5) 80-85% Conditioning3 Rounds of :30 on/:30 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Skl4) Rest*Score is total CaloriesRead More

Modified Holiday Schedule:8 AM – Open Gym9 AM, 10 AM – WOD Weekly OverviewEvents/ClassesMondayStrict Handstand Push-Ups, Long ConditioningTuesdayBack Squat WednesdayPartner WOD5:45pm Double Under /Toes to Bar Skills Clinic ThursdaySquat CleanFridayDeadliftSaturdaySquad WODSundayUpper Body Push/Pull StrengthEvery 2:00, 5 Sets4-6 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Deficit) + 20 Banded Pullaparts ConditioningAMRAP 18250/200m Row20 Single Dumbbell Hang Clean and...Read More

Modified Holiday Schedule – 9 AM WOD only! StrengthEvery 2:00, 4 Rounds1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)2) 8/8 Staggered Stance Dumbbell Romanian Deadlift ConditioningIn 10:00800m Run (FX: 600m)into…AMRAP10 Goblet Box Step Ups (24/20)10 Russian Kettlebell Swings15 Sit-Ups*KB Weight: (24/16) (FX: 16/12) (RX+: 32/24)Read More

Modified Holiday Schedule – 9 AM WOD only! Squad WODAMRAP 25 w/ Partner – Split Reps Any Way100 Calorie Row (FX: 80)50 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)200 Double Unders Each (FX: 160)50 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)*Every 5:00, starting at 0:00, complete 25 Burpees Over Bar (FX: 15)Read More

Modified Holiday Schedule 5 AM – 6:30 AM: Open Gym6:30 AM: WOD9:30 AM: WOD Cancelled 12 PM, 4:30 PM, and 5:30 PM: WOD StrengthEMOM 121) 6-8 Strict Handstand Push-Ups2) 6-8 Strict Chin-Ups3) 15 Banded Face Pulls*HSPU: Abmat, Pike, Banded, Deficit*Chin-Ups: Banded, Weighted Conditioning3 Rounds for Time:100m Run15 Shoulder to Overhead (115/80) (FX: 75/55)1 Rope Climb...Read More

ConditioningEMOM 301) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)4) AMRAP Burpee Box Jump Overs (24/20)5) Rest*Score: Total BBJO*RX/RX+ Min: 40 reps CooldownEMOM 61) Saddle Pose2) Straddle Pose3) Frog Pose4) Child’s Pose5) Supine Twist (Side A)6) Supine Twist (Side B)Read More

Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21! Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM! This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting. REGISTER HERE! StrengthEvery 3:00, 5 Rounds5 Front Squat1-2) 65-70%3-4) 70-75%5)...Read More

Reminder! Labor Day Weekend Holiday Schedule Below!Friday5 – 6:30 AM Open Gym6:30 AM: WOD9:30 AM: WOD CANCELLED12, 4:30, 5:30: WODSaturday & Sunday9 AM WOD Monday – Labor Day7:30 AM Open Gym9 & 10 AM WOD StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 11250/200m Row7 Hand Release Push-Ups5 Pull-Ups3 Chest to Bar Pull-Ups1 Bar Muscle-Up (FX: No...Read More

Weekly OverviewEvents/ClassesMondaySnatch, “Isabel” Benchmark WODTuesday3RM Bench Press WednesdayFront SquatThursdayLong ConditioningFridayStrict GymnasticsHoliday Schedule:5:00-6:30am Open Gym6:30am WOD12pm WOD4:30pm WOD5:30pm WODSaturdaySquad WOD9am WOD (ONLY)SundayUnilateral Lower Body9am WOD (ONLY) StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch + 1 High Hang Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)5-8) 1 Power Snatch + 1 Hang Power Snatch (↑)*Hold onto...Read More

StrengthEvery 3:00, 5 Sets5 Strict Press1-2) 70-75%3-5) 75-80% Superset Accessory (3+ out of 5)25 Underhand Banded Pullaparts ConditioningAMRAP 12200m Run8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)4 Wall Walks (FX: 2)Read More