“Indy” Complete 5 rounds in 12 minutes or the “boulder” squashes you. 5 Burpees 10 Box Jumps (20/24) 15 Kettlebell Swings (35/55) 20 SitUups *Boulder = 30 Wall BallsRead More

Gym closed.Read More

12 Days of CrossFit 1 Squat Snatch (135/95) 2 Box Jumps (24″/20″) 3 Push Presses (135/95) 4 Toes to Bar 5 Hang Power Cleans (135/95) 6 Hand-Release Pushups 7 Deadlifts (135/95) 8 Burpees 9 Kettlebell Swings (70/55) 10 Lunges (10 each side) 11 Wall Balls (20/14) 12 Cals on Assault Bike Workout flows as follows:...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Close Class WOD: “Kickstart My Heart” 30 Thrusters (95/65), 90 Double-Unders 20 Thrusters (95/65), 60 Double-Unders 10 Thrusters (95/65), 30 Double-Unders Post Times to Comments. 2016 OPEN ATHLETES 1. Barbell Cycling A. 4×6 Unbroken Power Cleans...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Closed Class WOD: Strength: 1RM Snatch WOD: 5 Rounds 10 Push Jerks (155/105) 10 Toes to Bar 10 Burpees 2016 Open ATHLETES 1. Snatch 1RM 2. Conditioning 5 RFT: 10 Jerks, 155/105 10 TTB 10 Burpees 2016...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Closed Class WOD: Strength: 12 min to Build to a 1RM Clean WOD: 14 min AMRAP 2,000 Meter Row 50 Pistols(mod:close legged air squats) 30 Hang Power Cleans (155/105) Post Scores to Comments. 2016 OPEN ATHLETES...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Closed Open Gym 1-2pm Strength: Front Squat Build to a Heavy Set of 5 Reps “Cashout” Climb the Ladder for 10 Minutes: 3 Calorie Row, 3 Hand-Release Pushups 6 Calorie Row, 6 Hand-Release Pushups 9 Calorie...Read More

Class WOD: “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups 2016 OPEN ATHLETES 1. Conditioning “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters, 95/65 800 Meter Run 21 Thrusters, 95/65 400 Meter Run 50 Pull-Ups 2016 REGIONAL ATHLETES SESSION 1 1. Run 40...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Closed Class WOD: 21 – 15 – 9 Deadlifts (275/185) Box Jumps (30″/24″) 2016 REGIONAL ATHLETES 1. Snatch EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as...Read More

Holiday Schedule: Thursday, December 24 (Christmas Eve) – 5:30am, 6:30am, 9:30am, and 12pm Friday, December 25 (Christmas) – Gym Closed WOD: Teams of 2 AMRAP 30: 10 Meter Shuttle Sprints Every Minute on the Minute – 5 Burpees One partner is working, one partner is resting. Partner 1 starts the workout, and works for three...Read More