Strength: Split Jerks 5×3 WOD: 6 RFT – 3 Power Clean (135/85) – 10 Ring Dips Extra Credit: 2000m row This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who ever you want. Don’t forget to get registered for the CrossFit Open! Choose CrossFit...Read More

Strength: Back Squat 4×4 @80% Wod: 20 min. EMOM – Even: 3 Touch and Go Power Snatch – Odd: 1 Round of Cindy This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, Uncle Rico or who ever you want. Don’t forget to get registered for...Read More

Open gym 1-2pmRead More

“Holbrook” 10 rounds for time each: – 5 Thrusters (115/75) – 10 Pull Ups – 100 Meter Sprint – 1 Minute Rest    Read More

Strength: Overhead Squats 5×3 WOD: Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-upsRead More

Skill: 10 min. EMOM 3-5 Reps. Skill of Choice WOD: 21-15-9 – Burpees – Kettlebelle Swings (70/53) – Box Jumps (24/20)Read More

Strength: Good Mornings 4×10 WOD: – 10 Toes to Bar – 5 Front Squats (205/135) – 15 Toes to Bar – 10 Front squats (185/115) – 20 Toes to Bar – 15 Front Squats (135/95) – 25 Toes to Bar – 20 Front Squats (95/65)Read More

Strength: 10 min EMOM – 3 Power Snatches (135/95) – 15 DU WOD:  13 min running clock 5 Rounds – 10 Deadlifts (115/75) – 10 Bar Hops 4 Rounds – 10 Push Press (115/75) – 10 Pull Ups Then Max Effort of HSPURead More

Strength: Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 70% *Set 2 – 4 reps @ 80% *Set 3 – 2 reps @ 90% *Set 4 – 1 rep @ 95% *Set 5 – 2 reps @ 90% *Set 6 – 4 reps @ 85% *Set 7...Read More

Open Gym 1-2pmRead More