“UPPER BODY & CORE” 5 Rounds::20 Seconds Banded Pull Aparts:10 Seconds Rest:20 Seconds Hollow Rocks:10 Seconds Rest:20 Seconds Barbell Bent Over Rows:10 Seconds Rest:20 Seconds Hollow Rocks:10 Seconds Rest “Double Knot” For Time:100 Double Unders21 Toes to Bar800m Run75 Double Unders15 Toes to Bar600m Run50 Double Unders9 Toes to Bar400m RunRead More

CROSSFIT TOTAL 15:00 at each lift to build to MAX• Back squat• Shoulder Press• DeadliftRead More

“Strong as Steele” AMRAP 15:200 Meter Run3 Rounds:4 Chest to Bar Pull-ups8 Alternating Dumbbell Power Snatches (50/35)12 Jumping Lunges *Buy Out: 101 Burpees  *Our amazing member Lisa Steele is starting her journey in beating breast cancer starting Thursday. She had the idea of setting multiple PRs prior to the start of this journey and we...Read More

HANG CLEAN 5 SETS OF 3 REPS *Performed every 1:30 “Sweat Sixteen” AMRAP 16:500/400 Meter Row20 Deadlifts (135/95)30 AbMat Sit-upsRead More

OPEN GYM 1PM-2PM “Sunday Best” On the Minute x 10:16 Single Arm Russian Dumbbell Swings (50/35)Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10:10 Single Arm Dumbbell Strict Presses (50/35)Max Side Plank in Time Remaining (Switch Each Round)Read More

“Lactaid” AMRAP 20:10 Air Squats, 30 Double Unders, 200 Meter Run20 Air Squats, 30 Double Unders, 200 Meter Run30 Air Squats, 30 Double Unders, 200 Meter Run40 Air Squats, 30 Double Unders, 200 Meter Run50 Air Squats, 30 Double Unders, 200 Meter Run…Continue to Add (10) Squats Per RoundRead More

“Opposite Day” 30-20-10:Alternating Dumbbell Power Snatches (50/35)Calorie Bike Directly Into… 10-20-30:Alternating Dumbbell Hang Clean and Jerks (50/35)Calorie BikeRead More

Snatch Complex OTM x 6 :1 Muscle Snatch1 Dip Snatch1 Snatch1 Overhead Squat “Four Square” On the 4:00 x 5 Rounds:300/250 Meter Row20 AbMat Sit-ups3 Power Snatches Athletes Build in Weight Over the 5 RoundsRead More

“Hellhole” For Time:50 Devil’s Press (50’s/35’s) “2-2-2-3” Intervals Style:35 Double Unders5 Lateral Dumbbell BurpeesMax Devil’s Press in Time RemainingRead More

Midline 3 Rounds:30 Seconds Kettlebell Russian TwistRest 15 Seconds30 Seconds Weighted Superman HoldRest 15 Seconds30 Seconds Medicine Ball Lateral ClimbsRest 1 Minute “Space Cadet” 21-18-15-12-9-6-3:Double Dumbbell Squats (50’s/35’s)200 Meter RunRead More