Reminder: Tomorrow night we would love to have everyone out at 6pm to watch Rich and Jerod take on 16.4!!! “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats”...Read More

2 Rounds: AMRAP 2: 200 Meter Run, Max Overhead Squats (135/95) Rest 1:00 AMRAP 2: 200 Meter Run, Max Wallballs (20/14) Rest 1:00 AMRAP 2: 200 Meter Run, Max Handstand Pushups Rest 1:00Read More

1. Squat Work up to a moderate set of 3 moderate Back Squats 2. Conditioning For time 15 Thrusters, 95/65 30 Calorie Row 90 Double Unders 30 Calorie Row 15 Thrusters, 95/65Read More

WOD:AMRAP 7 10 KB Power Snatches (70/55) 15 Hand-Release Pushups 20 AbMat Sit-Up Or, repeat Open 16.3. Then EMOMx10 odd: 12/10 Calorie Row even: 12/10 Calorie BikeRead More

On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats    Read More

WOD: Teams of 2 For time (24 minute cap) 50 Calorie Row 50 Box Jump Overs, 24/20 50 Deads, 185/125 50 Wall Balls, 20/14 50 Ring Dips 50 Wall Balls, 20/14 50 Deads, 185/125 50 Box Jump Overs, 24/20 50 Calorie RowRead More

Be here Friday night at 6pm to watch Kylee and Casey throw down!!! Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.  Read More

Strength: Work up to a heavy single Power Clean WOD: EMOMx16 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65Read More

WOD: 1. Conditioning 3 Rds: 5 MU(burpee pull ups) 10 Power Snatch (135/95) 25 Box Jumps (24/20) 2. Gymnastics Conditioning 6×6 unbroken Kipping HSPURead More