Weightlifting class tonight at 6pm. Strength: Front Squat 6×3 WOD: 6 RFT – 3 Bar Muscle Ups, or 3 pull ups + 6 dips – 12 OH Lunges (45/25) – 10 Push Ups *** Density Training, dips. 5 min. 6 reps.Read More

Please forgive the mess. We have a few changes in the works. Hopefully to be completed this week. Thanks! Don’t worry about Grace in the middle of this photo. She’s just worshiping the ground I walk on 😉 Strength: 9 min. EMOM 1 Power Clean + 1 Hang Squat Clean+ 1 Push Jerk @65% WOD:...Read More

Open Gym 1-2pm.Read More

WOD: 3 RFT: – 50 Double Unders – 8 OHS (95/65) – 8 Burpees – 8 Push Press (95/65) – 8 BurpeesRead More

??? RFT: – m ??? – ???  (?0/?5) – ???Read More

Strength: Box Squats 4×4 light weight WOD: 6 Intervals 3 min. on: 90 sec. Off a)20 Cal. row 10 Box Jump Overs 5 HSPU b) 9 Split Jumps 6 Hang Power Snatch (115/75) 3 Wall ClimbsRead More

Skill: 10 min. EMOM a) 2-5 Strict Chin Ups 10 Push Ups b) 15 Hollow Rocks WOD: 100 Double Unders 20 Toes to Bar 15 Ring Dips 10 Deadlifts (225/155) 75 Double Unders 20 Toes to Bar 15 Ring Dips 10 Deadlifts (225/155) 50 Double Unders 20 Toes to Bar 15 Ring Dips 10 Deadlifts...Read More

Strength: Front Squat 5×2 WOD: 14 min. AMRAP – 7 STO (135/85) – 9 Burpees Over the Bar – 11 Wall Balls (20/14) **** Density Training(Dips)6 min., 5 reps.Read More

Strength: Find 1 rep Power Clean WOD: “Nancy” 5rnds -400m run – 15 OHS (95/65)Read More

Killing the Fat Man!!! Down 50lbs, off high blood pressure medication, and pain free!! Name: Jerry Stacey Age: 46 Occupation: remodeling contractor When did you first start CrossFitting? April 1 , 2015 Tell us about your sports & fitness background. Casual sports like softball, disc golf, golf. No real fitness background ! How did you...Read More