Warm-Up2 Sets, Through:40 seconds on, :20 seconds off– Walking Inchworm to Hollow Body– Hollow Rocks– Wall Walk to Handstand Hold– Scapular Pull-UpsGymnastics Handstand walk progressionsCoach will take you through progressions. If you have no interest in going upside down, thats ok. We will have you do 5 sets of 10 (4 each arm) alternating dumbell...Read More

Warm-Up:2 Cycles Through :40 seconds on / :20 seconds Rotate Stations– empty barbell Good Mornings– Alternating Step-Ups – 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time– Echo BikeStrengthDeadliftEvery 3:00 x 4 SetsSet 1: 6 Reps @ 70%Set 2: 5 Reps @ 75%Set 3: 4 Reps @ 80%Set...Read More

Warm-Up 400m Group Run 2 Sets, For Quality30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)15 second Ring Support Hold5-10 Russian Push-Ups5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups10-15 second Chin Over Bar HoldStrength/skill ring muscle progressionsWorkout“Circle of Life”For Reps:20:00 AMRAP16 Wall Balls4 Ring Muscle Ups200m RunWallball: 20/14lbs (9/6kg)...Read More

2 classes today at 8am and 9am. All Weightlifters are invited (as always) to jump into this workout on Monday. We are going to switch things ups this year and do the Hero Workout DT. We will do the Hotshots workout next month. Warm up.Machine 4 minutesThenGroup Barbell warm upFor the workout today don’t worry...Read More

We will have 2 classes tomorrow on Labor day at 8am and 9amRead More

Gym Hours this weekendSaturday 8am endurance, 9am crossfit, 9am adult weightliftingSunday CLOSEDMonday 8am and 9am only CrossFit. Closed the rest of the day8am Endurance35 MinutesTeams of 4Row SkiBurpee sandbag get oversRun 400Switch stations when the person gets back from the 4009amWarm up on boardStrength5×5 bench*between each set do a set of 5 to 10 strict...Read More

Warm-Up2-3 Sets, For Quality10 Alternating Arm Swings10 Back Slaps10/10 Wrist Circles5/5 Pendulum Lunges Barbell Primer2 Sets3 Tall Muscle Cleans3 Tall Power Cleans3 Tall Squat Cleans3 Low Hang Squat Cleans10 Back Rack Cossack Squats5 Barbell Reactive Quarter Squat JumpsFor Load:Every 2:30 x 5 Sets 1 Segment Squat CleanSet 1: @ 65%Set 2: @ 70%Set 3: @ 70%Set...Read More

Warm-Up 2 Sets, For Completion30 seconds work/30 seconds rest– Row – Wall Supported Handstand Hold – Alternating V-Ups – Single Arm Ring Row (15sec/arm)– Single Arm Glute Bridges (15sec/leg)Skill/strengthRope climb skill work AND toes to bar skill work*even if you have these follow along and use this as warm upWorkout“Homecoming”For Time:50 Line Facing Burpees5 Wall Walks50/40 Calorie Row5...Read More

Warm-Up:10:00 AMRAP, For Quality20 Bear Plank Shoulder Taps 5 Single Arm Kettlebell Push Press (Right)50ft (15m) Bottoms Up Kettlebell Waiters Walk5 Single Arm Kettlebell Push Press (Left)50ft (15m) Bottoms Up Kettlebell Waiters Walk10 Alternating Box Step-Ups 5 Box JumpsJerk ComplexEvery 2:00 x 5 Sets 2 Push Jerks + 2 Split Jerks @ 75% of 1RM*from the rack based...Read More

Warm-UpFor Quality2 Sets (8 Total Intervals)40 seconds @ Each Station20 second Transition– Bird-Dogs w/ Pause at Extension– Dead-Bug with Alternating Heel Taps– Lateral Shuttle 25ft, (7.5m) Out and Back-High knees and butt kicks“Throttle Down”Every 6:00 x 6 Sets400m Run30/22 Calorie EchoLevel 2 25/18 cals, level 1 200m run and 25/18Ideally finishing in 4:00 or less...Read More