If it’s pouring rain there will be alternate endurance wods on the board. 8am Endurance: Come out and run a 5k OR Partner endurance Run or Bike40 minutes as many cals as possiblePartner 1 Row or bike Partner 2 Run 400 *switch spots when you get back, When you switch both do 3 burpees. **...Read More

Warm Up: 2 rounds10 Cal row5 strict pull up or banded strict 10 Squats5 Empty bar pressStrength 12 MinutesEvery OTHER minute on the minute 10 Strict presses. This is going to end being 60 presses in 12 minutes. Test out the weight before you start. 50 percent of 1 rep max.. 60 percent maybe? WOD-...Read More

Happy New Year! Ready to get serious about your nutrition? We still have a few openings left. Click here for details. We have options today! If you missed yesterdays New Years Day workout you can do that. It will be on the board. If not let’s get some good old fashioned CrossFit work in. Warm...Read More

New Year. New Opportunities. New Goals.All a fresh start starting today. You DO NOT need it to be a Monday to start something new. Start now, don’t wait!! AND WE ARE OPEN TODAY FROM 9am to 11am and 4pm to 8pm!!! Warm up: 5 Minutes Bike! the 2 rounds 5,10,15 pull ups, push ups, squatsWeighted...Read More

Happy New Year from all of the TH coaches!!! We hope you stay safe as you celebrate another year put in the books. All of us can’t wait to see what 2020 will bring for each and every one of you!!! May 2020 be the year of the biggest gains yet!! “New Years Ball” 50...Read More

New Years Eve Tomorrow Hours are 5am to 2pm. Regular classes at regular times with open gym in between those classes. Bringing Metcon Monday back this week. 3 wods, back to back to back. Warm up3 rounds (build up in weight each round to your first weight so you are ready for the wod)5 snatches5...Read More

LAST SUNDAY FUNDAY OF 2019 Sunday Funday Partner Workout: Split the work how you want. 30-20-10 Reps Thruster 135/95 INT-115/75 BEG-95/55 Bar Facing Burpee REST 5 MINUTES 40-30-20 Power Clean 155/105 INT-135/95 BEG-95/75Hand Release Push ups REST 5 MINUTES 3 Rounds40/30 Bike Calories 7 Ring Muscle-ups INT-BAR MUSCLE UPS **Sub 20 Pull ups of any...Read More

2020 IS JUST AROUND THE CORNER MAKE SURE TO GET YOUR GOALS DOWN AND BE READY TO KEEP UP THE WORK!! 8am Endurance:Running Option- Run 45 minutes Non Running Option 6 rounds for time 20 calorie bike 15 burpees rest 1 minute 9am Mobility10 am Workout:You can do this solo or with a partner, You...Read More

Warm Up:3 Rounds: 6 Lunges 15 Russian Kettlebell Swings 53/35 5 Empty Barbell Hang Power Cleans 5 Empty Barbell Front Squats100m Run/RowStrengthHang Power Clean 2-2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.–Coaches Notes–Quality is the focus for the day. Hang Position Cleans can be way more beneficial for...Read More

Warm Up:2 Rounds: 25 Double Unders or 50 Singles 10 Squat Therapy Reps10 Good Mornings1o empty bar presses. Take 10 minutes to build up to weight you are going to use for the following EMOM7 Minute Emom5 Back Squats 35 reps of backsquats in 7 minutes is a lot. See how you feel at 60...Read More