PartnersWod 19 Minute Amrap50 cal row10 sb over box40 cals10 sb over box30 Cals 10 sb over box20 Cals10 sb over box10 CalsWod 212 Minute AmrapWall ball Power cleanburpee over your bar *this is a ladder starting at 2,2,2 and increasing by 2 reps every round. The first rounds will go quick. the strategy for...Read More

8am EnduranceTeams of 440 Minute AmrapEverybody start at a stationRowerBike Burpees Run 400When your runner comes back, switch stationsRun goes to rowRow goes to bikeBike goes to burpeesBurpees go to runSATURDAY 9AM WILL BE WEIGHTLIFTING ONLY TAUGHT BY COACH NICOLEThere is no CrossFit class at 9am this week. only weightlifting. Jump in and work on...Read More

2 Sets, For Quality30 second Jump Rope3 Tall Muscle Cleans3 Front Squats8 Barbell Good Mornings5 Behind Neck Strict Press10 empty bar deadlifts20 second Bridge Hold20/20 Second Side PlankWe’ll let you load a little weight on the bar then we will start the 20 minute clock. Strength TestTake 20:00 minutes to Establish1RM DeadliftWod Conditioning“Slinky”5 Rounds for...Read More

Weightlifting warm up. go through power movement of snatch and clean Weightlifting Test-Day10:00 minute EMOM1 Power Snatch, Start @ 70% of 1RM10:00 minute EMOM1 Power Clean, Start @ 70% of 1RMFor the Power Snatch we are looking to start at 70% with the focus on building by around5-10lb each set and ending with a max...Read More

Warm-Up:2 Sets, For Quality30 second Echo30 second Deep Lunge Mountain Climbers30 second Row30 Bootstrap Squat30 second Lateral Shuffle-15 second Transition between each movement “Flow State”40:00 minute EMOM, 8 Setsminute 1: 13/10 Calorie Echo minute 2: 8 Burpee Box Jump 24/20” minute 3: 14/11 Calorie Row minute 4: 15 Wall Balls 20/14lb, (9/6kg) minute 5: 150m...Read More

3 Minute row or bikeThen2 sets for quality 5/5 t-spine openers10 KB sumo deadlift highpulls10 Knee raises10 empty bar bench PressWe will let you build to a very light bench then start a clock Take 15:00 minutes to Establish1RM Bench Press Today, we are tackling a 1RM Bench Press. The ideal rep scheme to follow...Read More

3 RoundsRun 1001:00 banded glute walks5 squat jumps8 empty bar back squats (add weight to bar in the last 2 rounds if you want)StrengthTake 20:00 minutes to Establish a 1RM Back Squat Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit5 reps @ 50%, 3 Reps...Read More

Sunday Funday at 9am- parntersWod 1-10 Minutes 20 wall balls20 Alt. Db snatchesWod 212 Minutes20 Cal Row18 Power cleans 185/13516 Burpees over your barWod 35 Rounds for time20 pull ups20 Cal Bike6 Sled pushesRead More

There are no classes today (Saturday). We are hosting the Train Harder Open Weightlifting meet. Stop out and check it out!Read More

Long warm up today15:00 minutes, For Quality1:00 minute Cardio Choice15 Banded Goodmornings15 second Active Tuck Hang8 Inchworm to Hollow10 Hollow Rocks30 second Wall Supported Handstand HoldWorkout “The Octagon”3 Sets for Total Reps:1 Minute Bar Facing Burpee1 Minute Deadlift1 Minute Toes to Bar1 Minute Shoulder to Overhead1 Minute Calorie Echo BIke1 Minute RestBarbell: 155/105 Goal: 55-65...Read More