No Yoga class tonight. Skill: 8min Emom 2 – 4 Pistols 4 – 8 Ball Slams (20/15) WOD: 2 minutes on – 1 minute off 8 Rounds of: A) 200m run 10 KBS (55/35) ME Box Jump Overs (24/20) B) 20/15 Cal Row 10 Burpee Pull Ups ME Push Ups * Density Training:  3 Reps,...Read More

Strength: Strict Press 6×4 WOD: 3 RFT 10 Thrusters (115/75) 50 Double Unders 15 Toes to Bar 50 Double Unders ***Density Training: 3 Reps, 10 min EMOM (Pull Ups)Read More

Couch to CrossFit starts tonight at 7pm!!! Strength: Find 1rm Clean and Jerk WOD: 10 RFT – 1 Clean and Jerk @70% – 4 HSPU – 3 Muscle Ups, or 3 pull ups + 3 ring dips ***Density Training: 3 Reps, 10 min EMOM (Dips)Read More

Strength: Back Squat 6×4@80% WOD: 12 min. AMRAP 5 Power Snatch (115/75) 5 Burpees Over the Bar 5 Front Rack Lunges (115/75) 5 Burpees Over the BarRead More

Rest Day. Gym closed today.Read More

Happy Independence Day!!! Gym is closed.Read More

Friday’s Class Schedule: 5:30am and 9:30am class with Open gym from 5:30am until 12pm. GG 15.3 17 Minute AMRAP – 50 Calorie Row – 50 Wall Ball Shots(20/14) – 50 Shoulder to OH(115/85) – 50 Box Jumps(24/20)Read More

No Yoga Class tonight. Friday’s Class Schedule: 5:30am and 9:30am class with Open gym from 5:30am until 12pm. Strength: Deadlift 5×5 @75% WOD: “Annabell” 50-40-30-20-10 – Double Unders – Sit Ups Rest 3 min. – 30 Snatches (135/95)Read More

Friday’s Class Schedule: 5:30am and 9:30am class with Open gym from 5:30am until 12pm. Strength: Strict Press 5×5@75% WOD: In teams of 2: Buy In: 1200 m row then – 50 Burpee Box Jumps (24/20) – 75 Toes to Bar – 100 KBS (70/55) – 25 Thrusters (95/65)Read More

Strength: 8 min. EMOM 1×3 pos. Clean WOD: 15 min. AMRAP – 20/15 Cals Row – 15 Wall Balls (20/140 – 5 Hang Power Snatch (115/75)Read More