Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed! Skill: Every minute on the minute for 6-minutes, perform: Odd minutes: 3 Wall-walks Even minutes: 6 Alternating dumbbell squat snatches* For quality *Increase dumbbell weight each round. Conditioning: In 7-minute, perform: 800m Run Heavy single snatch For...Read More
Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: Every 4:00, perform one round of: 21/16 Calories rowed 15 Burpees over rower 9 Alternating dumbbell squat snatches (50/35) 4 rounds for quality Strength: Every minute on the minute perform… 1 Squat snatch at the following percentages...Read More
Conditioning: 10-20-30 Back rack* forward lunges (135/93) 30-20-10 Toes to bar For time (12:00 cap) *Bar must be cleaned from floor and placed on back Skill/Accessory: 0:45 Wall-facing handstand hold 0:30 Rest 0:45 Max reps double dumbbell seated shoulder press 2:00 Rest 4 Rounds for quality Post results...Read More
Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More
Join us this Saturday, 29 April, for a FREE class at 0900! No fitness experience needed. Conditioning: 15/12 Calories rowed 10 GHD Sit-ups 10 Burpee pull-ups 10 Handstand pushups 15/12 Calories biked 3 Rounds for time (15:00 cap) Strength: Overhead squat 8 @ 25% 1-Rm 6 @ 35% 5 @ 45% 4...Read More
Join us today, 15 April, for a FREE class at 0900! No fitness experience needed. Conditioning: As many rounds* and reps as possible in 15-minutes of the following… 2-4-6-8-10-12… Squat cleans (155/105) Chest-to-bar pull-ups *20 Double-unders after each round For score …Rest 5:00 then… Core Accessory Work: 0:30 Hollow hold 1:00...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up) 5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until...Read More
Conditioning: 3-Person Team WODs “DT-ish” As many rounds and reps in 6-minutes of the following: Athletes 1 & 2 synchronize the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters Athlete 3: Row for calories Athletes can switch out in any order they choose. Two athletes are...Read More
Flashback 22.1 power outage! Join us this Friday, 07 April, for a FREE class at any class time! No fitness experience needed. Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)...Read More
