Warm Up:Group Dynamic Warm UpElbow to HeelsHigh KicksToe TouchesKnee PullsUp Down ArmsArm Swings AcrossWorkout:7 Rounds For Time 400m Run 3 Power Snatches 155/115 INT-135/95 BEG-115/65These snatches should be done either unbroken or FAST singles. Even with being a moderate load there are only 3 reps per round. Partner version7 Rounds for time (use heaviest weight...Read More

REMEMBER if you are doing/redoing the Open workout you have from 8-10am to do so. Start the workout so YOU WILL NOT run over into the 10am class. Space will be first come first serve (mobility class will have some space reserved) and you will need to set up your own judge.8am Endurance:9am Mobility10am Class...Read More

OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More

REMEBER THE 2020 CROSSFIT OPEN ANNOUNCEMENT OF 20.1 WILL BE TONIGHT! It’s not too late to register and join your fellow TH Fam who are signed up. Just CLICK HERE to register. If you have any last minute questions or concerns about it just ask a coach.Warm Up:12 Min EMOM6 DB Rows Each Arm10 DB...Read More

DON’T FORGET THE 2020 CROSSFIT OPEN STARTS FRIDAY!! Warm Up:2 Rounds10/8 Arm Only Cal Bike10 PVC Pass Throughs10 Wrist Rolls10 Elbow Circles10 Arm Up and BacksWith an empty bar go through 2 sets of 6 of each movementStrength Day:Shoulder Press 1-1-1-1-1Push Press 3-3-3-3-3Push Jerk 5-5-5-5-5RX-85% INT-75% BEG-65% Working those percentages from your max of that...Read More

Sign up for the crossfit open. It’s an awesome time for all skill levels. The most common thing I hear during the open is “I wish I would have signed up for the open, everyone else did.” Check out the post on the members facebook page to see what it’s all about or just register...Read More

The 2020 CrossFit Open starts this week! (20.1 Release is Thursday Night). If you are interested in signing up you can click here and register.Warm up:3 rounds100m Run10 Line Hops Each Leg8 Empty Bar Thrusters6 Knee Raises Workout:For time75 Double Unders/Singles75 Back Squats 45/35 BEG-35/1575 Sit-ups75 Double Unders/Singles75 Burpees75 Push Press 45/35 BEG-35/1575 Double Unders/SinglesIf...Read More

Last day of bring a friend week. This is a tough one, dont worry we will help with scaling! https://www.facebook.com/events/2387823841474111/ 30 Min Cap Teams of 3 60 Clean and Jerk 135/95 400m Team Run 10 Rope Climbs 400m Team Run 100 Bar Facing Burpees 400m Team Run 10 Rope Climbs 400m Team Run 60 Clean...Read More

Bring a friend to 1 class or all 3!! 8am Endurance ClassRunning version-2×800 With 4 minutes rest. Run these fast4×400 with 2 minutes rest2×800 with 4 minutes Version 2 with a partner10 MinutesRow 2000m and with remaining time perform burpees. score is burpeesRest 5 Minutes 10 minutes Bike 100/80with remaining time perform a AMRAP of...Read More

3 more day of bring a friend week. Be a good friend, change someones life, get them in here. Partner warm up 1000m row split how want40 push ups split how want40 Pull ups or progression of pull up 12 Minute Amrap (rounds) 30 seconds work, 30 seconds breakKettlebell deadliftskb swingsKB presses (1 KB) For...Read More