Warm up today! Warm up is 7 Minutes amrapRun 20015 Airsquats 30 seconds hang from barThen take 5-10 minutes to build up to a clean weight you will be using for WOD 2Teams of 2 Wod 17 Minutes of 5 pull ups10 push ups 15 squats Rest 5. if you want to get a few...Read More

BASEBALL TONIGHT! LAST CHANCE FOR TICKETS WILL BE DURING CLASSES! If we have any left8am Endurance 9am Crossfit 9am ADULT WEIGHTLIFTING FREE TRIAL CLASSES. Only 2 free sessions left to test out this amazing add on program we have. It’s exactly what a lot of you were asking for. Some extra time each week just...Read More

Warm up1 Minute banded pull apartThen5 Minute Amrap10 cal ski/row10 Burpees 8 Empty Bar Deadlifts Bench Review Then 4 sets of 4 at 75 percent WodFriday Night Throwdow Part 1Snatch and Grab6 Minute Amrap50 Wall balls40 Alt DB Snatches 30 Cal skiRest 1 Minute“Grip and Rip” 1 minute max reps deadliftsRead More

2 Rounds while going over whiteboard30 Second Squat Hold10 air squatsThen 2 rounds of 10 Knees raises 10 Empty Bar Front Squats 20 singles Review front squat by going over 2×5 sets with empty bar with some tempo and a holdTake a few minutes to build up to a first weight. We arent talking 10...Read More

1:30 Pvc pass through while coach is going over board thenAMPAP 6 Minutes10/7 Calorie Bike, increase intensity:20 Dead Hang10 Hollow Rocks:20 Plank TransitionsPull up, push review3 Rounds1:00 Max Rep Banded Strict Pull Ups:30 Rest1:00 Max Rep Push Ups:30 RestPull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band...Read More

Grab a foam roller to roll legs while Coach is going over whiteboardThen3 Rounds 10 Jumping Lunges8 Empty Bar Jump Squats200m RunReview Back squats points of performance and do 3×3 tempo back squats as a class Back Squat5-3-3-2-2-1Within ~1:00 after each set, perform 3 weighted vertical jumps for max power. Hold two light DBs (10-25lbs)...Read More

2:00 Row (Increasing speed every 30 seconds)Then:30 Hollow Hold15 Empty Bar Push Press:30 Superman Hold15 Empty Bar Push Press:30 Active Hang from Pull up BarMuscle up (or pull up, we will meet you where are at!) progressions5 Jump to Hollow 5 Jump to hollow + kip5 Jump to hollow + kip + knees to bar...Read More

We are going to go through a proper Deadlift and pull up warm (mostly deadlift) before starting this wod. Warm is coaches choiceAfter warm up build to your starting weight. The workout is one of those challenges that Rogue puts out. You do not have to go rx unless you are actually signed up. Pick...Read More

8am Endurance Week 2 of the free trial of adult Weightlifting class continues this week. 9am! be there!!!! 9am CrossFit class with Coach Emily8am Endurance Teams of 3Run 800 togetherComplete 100 cals on a machine split how you wantRun 800 togetherComplete 100 cals on a different machineRun 800 togetherComplete 100 cals on the last machineRun...Read More

Air Bike 3:00, increase pace every :60Then 2 Steady Rounds: 12 Lunge + Twist Steps 20 Wallballs:30 Dead HangStrength Back Squat 5-3-3-3-2-1Within ~1:00 after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively aspossible.Rest 3-5 minutes after each set.Start at 80% and add weight each set, ending with a heavy single. **Goal:...Read More