StrengthEvery 3:00, 5 Sets1) 5 Front Squats (75-80%)2-3) 5 Front Squat (80-85%)4-5) 12 Front Squats (50-55%) ConditioningAMRAP 14 w/ Partner – Split Reps Any Way30 Toes to Bar (FX: 20)30 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)30 Dumbbell Front Rack Lunge (50/35) (FX: 35/20)120 Double Unders (FX: 80)*2 Dumbbells for Cleans and LungesRead More

StrengthIn 12:00:Build to Heavy Set of 5 Touch and Go Power SnatchFX: Every 2:00, 6 Sets:3 Power Snatch (70-75%) Conditioning5 Rounds of :40 on/:20 off1) AMRAP Calorie Row2) AMRAP Calorie Ski3) AMRAP Calorie Bike4) AMRAP Slam Balls (20/15) (FX: 15/10)*Score is total repsRead More

Weekly OverviewEvents/ClassesMonday“12 Days of Christmas”5:45 PM – Handstand Pushup/Walk Skills ClinicTuesdayPower SnatchWednesdayFront SquatThursdayStrict PressFridayChest-to-Bar Pull-Up/DeadliftSaturdaySquad WODSundayChristmas Day – Gym Closed “12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Pushups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6...Read More

Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM! Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy! No need to reserve, just show up! ConditioningEvery 2:00, 3 Rounds1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)3) 80 Double Unders (FX: 60)...Read More

Join us TOMORROW, Sunday, December 18 at 10:45 for a Shoulder Clinic with Dr. Stacy Snow! 5 Rounds of 4:00 on/2:00 off AMRAP 30 Wall Balls (20/14) 30 Double Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) 30 Bar Facing Burpees 30 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) 30 Hang Power Cleans (95/65)...Read More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)5-8) 2 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 82-4-6-8, etc.30′ Shuttle RunAlternating Dumbbell Snatch (50/35) (FX: 35/20)Sit-UpsRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19,...Read More

Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 4:00, 3 Sets12 Hip Thrusts (↑)8/8 Lateral Box Step Ups15/15 Side Plank Hip Touch ConditioningAMRAP 1420/15 Calorie Row (FX: 15/10)75 Double Unders (FX: 50)20 Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Read More

Mark your calendars and join us THIS SUNDAY, December 18th, at 10:45 AM for a shoulder clinic with Dr. Stacy Snow! If you have any lingering aches and pains or want to learn about how to keep your shoulders healthy, do not miss out! StrengthEvery 3:00, 5 Sets1) 5 Bench Press (75-80%)2-3) 5 Bench Press...Read More

Weekly OverviewEvents/ClassesMondayCrossFit Open 21.4 – Barbell ComplexTuesdayBench PressWednesdayHip Thrusts/Step Ups5:45 PM – Ab AttackThursday“8 Nights of Hanukkah”FridayPower SnatchSaturdaySquad WODSundayLong Conditioning Intervals10:45 AM – Shoulder Clinic with Dr. Stacy Snow CrossFit Open 21.4 Barbell Complex15:00 to Establish Heavy Complex:1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (↑) FX:Every 2:30, 6 Sets1 Deadlift...Read More