OPEN GYM 1PM – 2PM “Strict Sandwich” 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-ups 10 Dumbbell Strict Presses 10 DB Bent Over Rows (each arm) 100 Calorie Bike 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 DB Bent Over Rows (each arm)Read More

“Bad Mama Jama” 5 Rounds: 1:00 Row 1:00 Power Snatch (95/65) 1:00 Burpees 1:00 RestRead More

“Tag Team” Teams of 2, AMRAP 20: 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (65/45) *Partners complete full rounds, then switch.Read More

“Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Hip Extensions (45/35) 50 Wallballs (20/14#) 50 Burpees 50 Double-undersRead More

“The Running Dead” 3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-undersRead More

“Grace” For Time: 30 Clean & Jerks (135/95#)Read More

MEMORIAL DAY MURPH **ONLY CLASS TODAY @ 10AM** As most of you know, Murph is a CrossFit Hero workout. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe. These CrossFit Hero WODs are...Read More

GYM CLOSED TODAY! ENJOY YOUR SUNDAY OFF AND YOUR MEMORIAL DAY WEEKEND.  HERO WOD MURPH ON MONDAY @ 10AM (Only Class)Read More

MEMORIAL DAY MURPH CHALLENGE MONDAY (5/29) @ 10AM …ONLY CLASS MONDAY “Adderall” 0:00-10:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run Max Thrusters (95/65) in remaining timeRead More

*Memorial Day MURPH Challenge – Monday @ 10am (Only class that day) “Send It” 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 BurpeesRead More