No open gym today.Read More

“Helen” 3 rounds –  400m run – 21 KBS (55/35) – 12 Pull Ups No 10am class today. No Open Gym tomorrow.Read More

Strength: Push Press+ Push Jerk 5×1+3 WOD: 12 min. AMRAP 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar Facing BurpeesRead More

Skill: 10 minutes of single under, double under, and triple under work. WOD: 8 min AMRAP – 200 m run – 5 Power Cleans (115/75) – 5 OHS (115/75) then directly into 5 min AMRAP – 3 M/U  or 3 pulls & 6 dips – 2 Deadlifts (225/155) – 1 Wall Climb There will be...Read More

Buy in: 2k row *every 500m 10 Burpees then 4 rnds 10 Box Jumps (24/20) 10 Sit ups 10 OH Lunges (45/25) 10 Wall Balls (20/14) There will be no Tuesday or Thursday 9:3am class this week.Read More

Strength: Snatch Pull + Snatch 5×2+1 @70% WOD: Randy meet Cindy For Time: 75 Power Snatch (75/55) rest 2 min. 7 RFT 5 Pull Ups 10 Push Ups 15 Air Squats MOD Squad: Strength: Squat Clean Work 5×3 WOD: 3 RFT 10 Thrusters 20 Lunges 30 Box Jump Run 200mRead More

Strength: Back Squat Find 3 rm WOD: 4 RFT – 10 Hang Squat Cleans (95/65) – 15 KBS (55/35) – 20 Sit Ups MOD Squad: Strength: Deadlift work 4×6 WOD:  12min AMRAP 3 Burpees 6 Squats 9 Dips 12 KB Swings *Tabata Abs 4minRead More

Gym Closed. Watch Grace compete at Regionals and earn a spot at the CrossFit Games!! You can watch all the action live here https://games.crossfit.com Friday -Women’s Event: 1| 1:10 – 1:50pm -Women’s Event: 2| 3:30 – 4:50pm Saturday -Women’s Event: 1| 11:45 – 1:45pm -Women’s Event: 2| 4:05 – 4:53pm Sunday -Women’s Event: 1| 1:40 – 3:00pm...Read More

Good luck to Grace as she competes this Friday, Saturday, and Sunday in Minneapolis to try and earn a spot at the CrossFit Games!! You can watch all the action live here https://games.crossfit.com Friday -Women’s Event: 1| 1:10 – 1:50pm -Women’s Event: 2| 3:30 – 4:50pm Saturday -Women’s Event: 1| 11:45 – 1:45pm -Women’s Event: 2|...Read More

Good luck to Grace as she competes this Friday, Saturday, and Sunday in Minneapolis to try and earn a spot at the CrossFit Games!! You can watch all the action live here https://games.crossfit.com Friday -Women’s Event: 1| 1:10 – 1:50pm -Women’s Event: 2| 3:30 – 4:50pm Saturday -Women’s Event: 1| 11:45 – 1:45pm -Women’s Event: 2|...Read More