8am Endurance, 9am crossfit 9am Adult Weightlifting 8am Endurance Teams of 4- every team has a lane of equipment like usual Every teammate starts on a machine, one starts on burpeeesat 3.2.1 go everybody works at their station for 2:00at the end of 2:00 your team meets up at your sandbag and you do alt...Read More

Friday 10/7WARM UP200 M Run15 Jumping Lunges10 Kipping Knee Raises200 M Run15 Jumping Luges10 T2B:15 REVIEW5 Strict Press5 Push Press5 Push Jerk5 Split Jerk:25 WODAMRAP 20 Minutes4 Shoulder to Overhead 155/105 lbs6 T2B (Hanging Knee Raises, Lying Leg Raises)6 Shuttle Runs• 1 shuttle run is 25’ out then 25’ back• S2O and T2B should be...Read More

WARM UPMove Steadily Through/ on a clock1:00 Squat Hold:30 Empty Bar Snatch Grip Press:30 Pause (1 sec) OHS w/ Empty Bar:30 Empty Bar Snatch Grip RDLs1:00 Squat Hold:10 REVIEW5 Snatch Grip High Pull (Power Position)5 Snatch (Power Position)5 Hang Snatch5 Full Snatch:15 STRENGTHEvery 2 Minutes for 14 Minutes (7 sets)3 Tempo Pull Squat Snatches (5...Read More

Wednesday 10/5WARM UP3 Steady Rounds200m Run12 DB Front Rack Lateral Squats12 Jump Squats:10 REVIEWBack Squat TechNeutral spine and tight belly BEFORE lifting bar off rackEyes forwardScrew feet into the groundHips down and back :15 STRENGTHBack Squats3 Setseach set as fast as possible12 Back Squats @ 55-85%Rest 3 minutes between sets:45 CONDITIONINGEMOM 5 MinutesX Burpees to...Read More

Tuesday 10/4WARM UP200M runREST :30 seconds400M runREST :30 seconds600M run :10 REVIEWPull UpsC2BBMU:20 SKILLEMOM 3 Minutes2-4 Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes1-2 Bar Muscle Ups6 Unweighted Step Ups, with workout weight:35 WODFOR TIME *if scaling to all pull ups Please reduce reps...Read More

Today starts a new cycle! The focus lift is the squat clean. Do not miss today! We are basing a lot of our numbers off this lift today. WARM UP3:00 MachineThen Coach Lead Barbell Warm Up5 Clean High Pull from Power Position5 Power Position Clean5 Hang Clean5 Front Squats5 Squat Clean 15 STRENGTHLifting Test1×3 Power...Read More

Warm up- Coaches Choice Teams of 2Wod 1- Split how you want10 Minutes 8 Pull ups12 Push pushs16 Squats Wod 2-12 Minutes alternating rounds8 Bear hug Sand bag squats 100/75Run 100 (out back to door to dumpster4 sand bag cleansWod-36 Minutes-split how you wantas many rounds of DT as possible WITH DUMBBELLS 50/351 round of...Read More

Endurance. All running ***the exact distance doesnt matter. we are running to a point and turning around. this is partners. you go and i go8×200 (to the fence, 4 each person, you go i go)6×400 (to the old 400, 3 each. you go i go)2×800 (to the old 800, 1 each)6×4008×200Weightlifting at 9am Crossfit at...Read More

Friday September 30thOPEN GYM FROM 8am to 10am. The workouts are the Friday Night Throwdown workouts! Still Planning on Friday Night Throwdown is tonight from 5pm to 9pmVolunteers and staff only after 11am. No open gym after 11. Competitors and most volunteers will start showing up around 3pm. Thanks! Friday 9/30 Warm Ups AMRAP 5...Read More

Thursday 9/29 We are still closed today. Keep checking here and on the facebook group. we are planning on opening as soon as possible. Regular workout posted below, but here is an home workout. 5 Rounds10 Push ups10 Burpees 20 Squats rx plus is 20 alt pistols per roundWarm Up 400m Run 5 Strict Pull...Read More