First 5 minutes of class for the warm up will spent on jump rope working on doubles or triples. THEN2...Read more

Warm up3 RoundsRun 200m10 Ring rows 10 knee raises Grab a barbell 2 Rounds Minute 1- 10 Clean grip high...Read more

Fran Day. The most well known bench mark workout in CrossFit. A couple different options. “Friendly Fran” and regular Fran....Read more

Tomorrow is Fran or Friendly Fran. time to start mentally preparing for that. Fran is sacred. Don’t miss tomorrow. Last...Read more

In the spirit of the CrossFit Games we will be hitting some of the same workouts that they are doing...Read more