No Weightlifting this week but the 9am CrossFit class will have weights8am Endurance40 MinutesTeams of 4Row SkiBurpee sandbag get oversRun 400Switch stations when the person gets back from the 4009am CrossFitFirst 15 Minutes of class will be warm up and going over DeadliftHang CleanPush JerkThe workout will be “DT”5 Rounds For Time12 Deadlifts (155/105 lb)9...Read More

Warm-Up 2:00 Cardio Choice1:00/1:00 Active Scorpion Stretch:30/:30 Samson Stretch:30 Extended Reverse Plank Bridge:30 Wall Thoracic Extensions 3 Sets, For Quality2 Wall Walks10 sec Nose to Wall Handstand Hold10 Scapular Pull-Ups:10 sec Ring Support Hold:10 sec Bottom Of Dip Hold8 Ring RowsRing muscle ups skills and drillsNegative Ring Muscle-Up Position Pause DrillRing Muscle-Up SwingSeated Band Assisted...Read More

Warm-Up 2:00 Cardio Choice – :30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch Stretch 3 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 deadlifts adding weight each round. start light Strength StrengthTake 15:00 minutes to Establish3RM DeadliftThe ideal set-up here...Read More

We may need to adjust this workout depending on weather, but no matter what we will be doing a lot of cardio tomorrow. It will be like Saturday Endurance if we can’t do the planned workout. There is a repeat of a 40 minute EMOM we did as an option. Warm-Up:20 second Forward and Back...Read More

2 Sets1:00 machine10 PVC Pipe Passovers10 PVC Pipe Around the Worlds:30/:30 sec PVC Pipe Prayer Stretch3 Sets10 Alternating Dumbbell Hang Snatch10 Deep Lunge Mountain Climber Lunges:10/:10 Sec Single Leg Glute Bridge Hold Then Barbell warm upThenStrengthEvery 90 seconds1 Power Snatch + 1 Squat Snatch*Once you can no longer Power Snatch, continue with only 1 squat...Read More

Warm-Up: 3 Sets:30 sec Echo Bike:30 sec Bootstrap Squats:30 sec Inchworm Push-Ups 8-6-4-2Barbell Strict Press*Start with an Empty Barbell and increasing to starting percentages on the baStrength10 Minutes to establish a 3rm max strict presswhen you finish use that weight to start warming up your back squat then we will go into 15 Minutes to...Read More

Thanks everyone for your support of the Barbell Beatdown. It was electric in here yesterday!!! Sunday Funday Wod 114 Minute AmrapRow 400M- split how you want10 Synchro burpees over your bar10 Clean and jerks 155/115 split how you wantWod 2-12 Minute AmrapRun 200 together 4 rope climbs- split12 single DB devil press split how you...Read More

We will be hosting The Barbell Beatdown today. There will be no classes. We will have class on Sunday at 9am.Read More

NO CLASSES AT at 4 and 5 pm tonight. We are setting the crossfit floor for Barbell Beatdown tomorrow. Come out tomorrow if you want to help with the competition. Any help is appreciated. Warm-Up 3 Sets:30 sec Row:15 sec Transition:30 sec Echo:15 sec Transition2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal...Read More

**Reminder** There are no classes on Friday night at 4pm and 5pm and there are no Saturday Classes. We are preparing the gym for Barbell Beatdown on Friday night and Saturday is the competition. if you want to stop out and help we always appreciate it. Warm-Up 2:00 Cardio Choice1:00 minute Foam Roller Thoracic Spine...Read More