Strength: 2×5 Front Squat @ 90% 5rm 2×5 Back Squat @ 90% 5rm WOD: 15 min. Running clock – 5 Power Clean (135/95)Rx(155/105)Rx+ – 10 Burpees **Every 3 rnds. 5 thrusters (135/95)Rx(155/105)Rx+Read More

Gym closed for Mother’s Day. Enjoy spending time with your family!Read More

This Saturday there will only be the 8am Core class and 9am CrossFit class. No 10am class. Sorry for the inconvenience. “Kelly” 5 Rounds – 400m Run – 30 Box Jumps(24/20) – 30 Wall Balls(20/14)Read More

Strength: Push Press 3×5 @90 % 5rm WOD: 21-15-9 – HR Push Ups – Front Rack Lunges (135/95) **after each round 4 wall climbsRead More

Skill: 8 min. EMOM a) 2-8 Strict HSPU b) 2-4 Pistols WOD: 3 rounds – 200 m run – 15 KBS (55/35) – 15 Goblet Squats (55/35) – 50 Double Unders – 15 TTBRead More

Strength: Pendlay Rows 5×5 WOD:  4 RFT: – 500m Row – 20 Box Jumps (24/20) – 20 BurpeesRead More

Strength: 8 min. EMOM 3 TnG Power Snatch WOD: 12 min. AMRAP – 9 Shoulder to Overhead (115/75) – 9 Ring Dips – 9 Deadlifts (115/75)Read More

Strength: Front Squat Find 5rm WOD: 4 RFT – 4 Snatches (135/95) – 3 Rounds of “Cindy” – 12 Ball Slams (20/15) ***Cindy 5 Pull-ups 10 Push-ups 15 SquatsRead More

Open Gym 1-2pmRead More

For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the...Read More