Strength: 10 min. EMOM – 4 Touch and Go Power Snatch (135/95) WOD: 10-8-6-4-2 – Muscle Ups – Deadlift (275/185) – HSPURead More

Strength: Back Squat 3×10@60 WOD: For Time: – 20 Thrusters (95/65) – 20 Burpees – 15 Thrusters (135/95) – 15 Burpees – 10 Thrusters (165/115) – 10 Burpees – 5 Thrusters (185/125) – 5 BurpeesRead More

Open Gym 1-2pmRead More

Teams of 2: – 30 synchronized burpees – 40 pull ups – 50 alternating wall balls(20/14) – 60 box jumps(24/20) – 70 push ups – 80 air squats – 90 sit ups – 100m buddy carry This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad,...Read More

Strength: 20 minutes to find your 1 rep max Front Squat WOD: 4RFT – 10 Goblet Squats(55/35) – 10 HSPUs – 10 Kettlebells Swings(55/35) – 10 Deadlifts(225/155) This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who ever you want. Don’t forget to get...Read More

Skill: 10 min. EMOM Even: 2-4 Pistols or pistol to box Odd: 3-6 HSPU or wall climbs WOD: 5 RFT – 20 Lunges w/ a plate (45/35) – 15 TTB – 150 m Row This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who...Read More

Strength:  Strict Press 5×5 WOD: In teams 2: 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Burpee Box Jumps (24/20)Read More

Strength: Split Jerks 5×3 WOD: 6 RFT – 3 Power Clean (135/85) – 10 Ring Dips Extra Credit: 2000m row This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, or who ever you want. Don’t forget to get registered for the CrossFit Open! Choose CrossFit...Read More

Strength: Back Squat 4×4 @80% Wod: 20 min. EMOM – Even: 3 Touch and Go Power Snatch – Odd: 1 Round of Cindy This Saturday we will be having a Valentine’s Day partner WOD. So bring in your partner, friend, buddy, dad, Uncle Rico or who ever you want. Don’t forget to get registered for...Read More

Open gym 1-2pmRead More