Don’t forget today is the last day for a Free trial of the adult Weightlifting Class at 9am!!! 8am enduranceTeams of 2- For meters. Depending on the amount of people we will have to start on different machines, but we would like everyone to end on the run14 Minutes- Row or ski for meters, switching...Read More

2 Steady Rounds20 Russian KB Swings 53/35lbs:20 Handstand Hold5-8 Strict Pull ps or Ring Rows200m Air Bike 3 Rounds1:00 Max Rep Ring Rows:30 Rest1:00 Max Strict Ring Dips:30 RestRing Row: use a difficult that allows for a set of 15+ to start. Ring Dip: must be able to perform 5+ perfect strict reps to start,...Read More

5:00 Row, air bike, or jog @ Easy-Moderate Pace Then3 Rounds5 Strict Hanging Knee Raises50’ Empty Sled Run (don’t sprint – move quickly)15 Air Squats w/ Glute Band around knees Back Squat 3-3-2-2-1-1Within ~1:00 after each set, perform an 80′ Empty Sled Sprint.Start at 80-85% and add weight each set.Goal: all three singles are 90-100%...Read More

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