“Ring It In” 10 Ring Muscle-ups 100 Double-unders 20 Squat Snatch (135/95#) 100 Double-unders 10 Ring Muscle-upsRead More

BRING A FRIEND DAY! “Deck of Cards” Spades: Kettlebell Swings (53/35#) Clubs: Goblet Squats (53/35#) Hearts: Ab-mat Sit-ups Diamonds: Burpees Aces: Walking LungesRead More

“Tri Sprint Intervals” 5 Rounds of 4:00 on / 4:00 off: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10m Shuttles in remaining timeRead More

“Love Boat” 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 RowRead More

Holiday Hours:  –9:30am and 12pm class only today. -Open Gym from 9am until 2pm. “Leftovers” 4 Rounds: 15 Box Jumps 15 KBS (55/35) 15 Wallballs (20/14) 15 BurpeesRead More

Gym is closedRead More

“12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-Bar 5 Hang Power Cleans (135/95#) 6 Hand-Release Push-ups 7 Deadlifts (135/95#) 8 GHD Sit-ups 9 Kettlebell Swings (70/53#) 10 Lunges (10 each side) 11 Wallballs (20/14#) 12 Oz. Beer! Or 12 Cal Assault Bike!Read More

“Tricicle” Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 20 Calorie Bike Max Calorie Row* *SCORE= Total Calories on Row as a team  Read More

“Mistletoes” AMRAP 20: 10 Power Snatch (95/65#) 10 Jumping Lunges 10 Chest-to-Bar Pull-ups 10 Thrusters (95/65#) 10 Box Jumps (24/20#)Read More

WE HAVE A MEMBERS WALL FOR EVERYONE TO SIGN THEIR NAME IN THE SIDE ROOM. WE WOULD FOR EVERYONE TO LEAVE THEIR MARK ON OUR BOX (: “Christmas Threes” AMRAP 3: Buy-in: 75 Double-unders 15 Deadlifts (185/135#) 15 Over-the-Bar Burpees Rest 3:00 AMRAP 3: Buy-in: 75 Double-unders 15 Deadlifts (225/155#) 15 Over-the-Bar Burpees Rest 3:00...Read More