On a 6 Minute Clock500m Ski/Row30 Jumping Lunges20 Scap Pull Ups Max Freestanding or Supported HS Hold in Remaining TimeStrengthEvery :90 for 9 Minutes 2 Split Jerk w/ 3-sec. Pause in the Catch In Teams of 2, splitting work evenly AMRAP 4 Minutes x 22 Legless Rope Climb30/24 Calorie SkiMax Rep Clean and Jerks 135/95lbs...Read More

Alternate movements with partner switching when rowing partner is finished:4 Rounds (2 each)250m Row*20 Banded Good Mornings/20 Russian Kettlebell Swings/20 Hollow Rocks *(Round 1/Round 2/Round 3)WodAmrap 36 Minutes- switching with a partnerAlternating 500m row or skiSimple and effective. How many rounds of 500 can you do in 36 minutes. You can count roll over meters...Read More

Sunday Funday- teams of 2 Wod 110 Minute Amrap20 Wall balls20 Single arm DB snatches Wod 210 Minutes Amrap60 Doubles or singles10 Bar Muscle upsOr10 minutes120 Singles16 Pull upsOr mix and match Wod 38 Minutes20 single arm db hang clean and jerk (complete 5 on one arm before switching20 toes to barRead More

Endurance- Time to start running again. Teams of 2- row, bike and skiDoesn’t matter which machine you start on10 minutes on each machine- score is total meters including runs One partner is on the machine One partner is running a 200. switch when they get back, *there are 1600m in a mile when you want...Read More

FRIDAY NIGHT LIGHTS! Regular classes at 5am, 6am, 9am and 10amThen come out for the last friday night light of the open season. Bring food and drinks if you want. Wod can be found at games.crossfit.comRead More

3:00 Machine of choice-Then-Alt. EMOM 6 Minutes1- 10 Empty bar clean and press2- 15 Wall Balls Unbroken 3- 50 Double Unders or :30 PracticeEMOM 10 Minutes 1 Power Clean + Split Jerk 70-80%WodFor Time6 Rounds15 Wall Balls 20/14lbs 30 Double Unders Scaling Wallball: Should always be 1 set. Scale weight, not reps.Double Unders: Should not...Read More

Contest for fabulous prizes starts today. Rules are simple. Not all prizes are out, we’ll be adding some. Make a social media post, with a picture, WHILE YOU ARE AT THE GYM. earn tickets, fill tickets out, drop ticket in the bag that matches the prize you want! 1 Ticket= post to social media and...Read More

Barbell warm up together. empty barMinute 1- 10 Snatch grip deadlifts to kneeMinutes 2- 10 transition from knee to power Minute 3- 10 snatch grip high pulls from power postionMinutes 4- 5- Power pos. power snatchMinute 5- 5 hand pos power snatchMinute 6- 5 from shin, powerMinute 7- 5 OHSMinute 8- 5 full snatch from...Read More

** Important reminder as we have a lot of new faces in the gym. If you see something in the programming you can not do, DON’T SKIP THE GYM THAT DAY. We will modify the movement and get you working toward the most difficult progression. Not interested in learning hand stand walks or going upside...Read More

Sunday Funday. Wod 1- Teams of 28 minute Amrap10 Synchronized Dumbbell snatches10 Synchronized burpeesONE partner runs 100m while the other rests.. alternate on the rest every round Wod 2- Team of 212 Minutes AmrapBuy in1000 meter row split however you wantThenAs many rounds as possible of12 Dumbbell Thrusters12 pull ups100m run together*Split work however you...Read More