2 Rounds100 Single Unders10 Kip Swings10 Squats (light sandbag or light DBs on R2) 5 Strict Pull Ups10 Squats (light sandbag or light DBs on R2)Option 130 Bar Muscle Ups in as few sets as possible Rest no more than 3:00 between big sets 12 minute cap Option 215 Bar Muscle Ups in as few...Read More

In teams of 4 (Pair off)Pair 1- 400m Farmers carry, switch as needed (50s/35s = RX)Pair 2- Max Burpee Box Jump overs, Switching every 3 reps. *When the Farmer’s carry pair is finished, switch stations and continue until each pair hascompleted eachstation once.AMRAP 25 Minutes in teams of 4, alternating full rounds6 Burpee Box Jump...Read More

20 Slow Cossack Squats (10/ Side)ThenAMRAP 5 Minutes (Steady Pace) 10 Lunge Steps*100m Run10 Lunge Steps5 Empty Bar Clean and Jerks*After round 1, add Empty bar front rackEvery 2 Minutes for 12 Minutes1 Tempo* Front Squat + 1 Front Squat*3-second count on the way down (no pause in the bottom)Start at a moderate weigh and...Read More

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