***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!*** ASSESS U/L ENDURANCE OR For Time 21-15-9 • Deadlifts (205/145) • HSPU SHOULDER ACCESSORY 4-5 Sets 15 Db Lateral Raises 15 Db Reverse Fly EXTRA CREDIT Mobility 1:00 Tricep & Lat Stretch...Read More

Right now, I dream of the day when I can just sit with nothing to do. Especially if I can make my kids take care of me and bring ME snacks and drinks all day. Retirement? Sign me up! You know what I don’t want to end up happening? Dylan having to help me off...Read More

***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!*** “STEAM POWERED” 2 Rounds 4 min Airbike → Bodybuilders Rest 1:00 4 min Box Stepups (24/20) Rest 1:00 4 min Row Rest 1:00 CORE ACCESSORY 3-4 Sets For Quality 30 Flutter Kicks...Read More

***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV. 1st!*** STRICT PRESS 15 minutes 5 x 3 Strict Press Rest as needed “POURING CONCRETE” EMOM x 12 4 Power Cleans (95/65) 4 Push Press Add a rep every round, if you...Read More

***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV.1ST!*** “ALICE IN WONDERLAND” For Time 3-6-9-12-15 • CtB Pullups 30-24-18-12-6 • Wallballs (20/14) 200m Run PREHAB ACCESSORY 5 Sets For Quality 5 Jefferson Curls 5 Cossack Squats ea/s 5 Petersen Stepups ea/s...Read More

ASSES DEADLIFT OR 8, 5, 3, 1 Building ASSES N&C ENDURANCE OR Tabata Alternating for 8 minutes • Doubleunders • Abmat Situps Alternate movements each interval EXTRA CREDIT Durability Training 30 sec Dual KB Front Rack March AMRAP Plank Rest 2:00 x 4Read More

OPEN GYM 1-2 PMRead More

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** PULL UPS 15 minutes Build to a Heavy 5 WtD Pullups “DESSERT TRAY” 18 minutes — In Partners 16 Deadlifts (225/155) 12 CtB Pullups 40ft Synch. Bear Crawl...Read More

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** “BLAST RADIUS” 4 Rounds 20 Thrusters (45/35) 15 Bodybuilders 10 Toes to Bar CORE ACCESSORY 4 Sets For Quality 10 Lying Leg Raises 10 Stomach Vacuums 3 sec...Read More

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** RING DIPS 15 minutes 5 x 3 WtD Ring Dips Rest as needed “ON THE SET” 20 min AMRAP 24 Russian KbS (70/53) 12 Ring Dips 400m...Read More