Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches,...Read More

Conditioning: Every minute on the minute for 11-minutes (2 rounds) complete: 1: 8 Shoulder to overhead (115/83) 2: 15 Goblet squats (53/35) 3: 35-ft Sandbag throw over shoulder (100/70) 4: 35 Double-under 5: 15 Wall ball shots (20/14)@(10′) 6: 8 Strict pull-ups 7: Rest   For quality and completion Strength: Front Squats On an every...Read More

New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: 10/8 Calories rowed 10 Kettlebell swings (53/35) 25-ft Overhead kettlebell lunges (right) 10/8 Calories biked 10 Kettlebell goblet squats 25-ft Overhead kettlebell lunges(left)  ...Read More

Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: Partner WOD* Part 1: 100 Double unders 10 Wall-walks 20 Handstand push-ups 30 Toes to bar   For time *Each partner must perform half of the reps before switching out with partner, for each exercise. I.E. A does 50...Read More

Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

The gym will be closed this Thursday in observance of Thanksgiving. There will be one class on Friday, 29 Nov at 0900. Regular schedule resumes Saturday. Conditioning: 12 Thrusters (65/43) 12 Toes-to-bar 36 Cross-over single-unders   3 Rounds for time (8:00 cap)   …Rest 3:00 and then…   12 Thrusters (65/43) 12 GHD sit-ups 36...Read More

Congratulations and good luck to Coach Mark Heiliger and Jeff Fisher on your Hyrox race today! You are both APE STRONG! Conditioning: “A Bike Ride With Diane” 21-15-9 Deadlifts (225/153) Handstand push-ups 30/24 Calories biked after every rep round   For time (15:00 cap)   Strength: Front Squat 3 @ 85% of 1-rm   4...Read More

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More

Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″)   For score   Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM   4 Sets* for quality *10 Push-ups after each set     Post results and experiences to commentsRead More

Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More