Warm Up 500M row 30 Band Pull Aparts 30 Air squats holding a plate Grab and empty bar 6 Minute Warm Up EMOM 0-2  7 Power position Power Clean 2-4  7 Hang from the knee Power clean 4-6  5 from the floor squat clean Strength 10 Minute EMOM 2 Power clean, 1 squat clean.. all...Read More

SUBMIT YOUR OPEN SCORE IF YOU ARE SIGNED UP. If  you need to still do “The Open” workout we will run heats from 9-10am. NO OPEN attempts during CrossFit class Hours. If you can’t make it between 9-10 arrange PT time with a coach. Warm up- Row 500 30 Air Squats while holding a 10...Read More

Sunday Funday Team Grid Race  TEAMS OF 3 CHIPPER Trying to take it easy on the ripped hands….. Don’t know what a grid race is.. you are basically racing across the gym station by station.. stations are set up across the gym so you can see who is in front of you and who is...Read More

Open Wods run from 8-11.. try to arrange a judge before you get there 8 Am Endurance 3×400 2X800 3X400 Run these on the post office road 9am Mobility with Amanda 10am Partner Wod 30 Minute Amrap 50 wall balls 4 sled pushes 50 Kettle bell swings 50 Burpees Trying to leave a the rack...Read More

Wod for all classes today is the wod listed at games.crossfit.com Normal class hours at 5am,6am, 10am THEN starting at 4pm.. come out and throw down with your gym mates at Friday night lights. No structured class, we will be running heats of the open workout until everyone is through. Everyone who goes will have...Read More

The Open START TONIGHT. Be at the gym at 8 to watch the announcement on the big screen. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on...Read More

The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up- 100 Meter walking lunge 20 single arm overhead squats...Read More

The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up Bike 5 Minutes or run 800 40 pass throughs...Read More

The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up- 750M row Grab an empty bar- 6 Minute Emom...Read More

Lets take our Fitness outside In front of the building- Teams of 2 Wod 1 10 Minute Amrap 7 Slam Balls 7 Squats with your slam ball run to the cones, run back and tag your partner in Wod 2- 12 Minutes- ONe partner works at at a time 12 Thrusters 95/65  (no dropping your...Read More