Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 21/17 Calories rowed 15 Kettlebell swings (53/35) 9 Plate facing burpees 3 Strict handstand push-ups 3 Rounds for time (12:00 cap) Strength: Bench Press 3-rep max For load Compare to Monday, 12 December 2022...Read More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 2 Bar muscle-ups 4 Burpees 6 Kettlebell swings (70/53) 8 Wall ball shots (20/14)@(10/9′) 7 Rounds for time (14:00 cap) Strength/Accessory Work: 5 Strict pull-ups 10 Ring rows 10 Double dumbbell hammer curls 1:30 Rest...Read More
Join us this Friday, March 24th, for a FREE drop-in! No fitness experience required! Conditioning: Complete as many reps in 3-minutes of: 1-3-5-7-9….rep rounds of: Power cleans (115/78) Front squats Lateral burpees over bar …rest 2-minutes, then… Complete as many reps in 4-minutes of: 1-2-3-4-5….rep rounds of: Power cleans (135/93) Front squats...Read More
Join us this Saturday, March 18th, for a FREE drop-in! No fitness experience required! Conditioning: Every minute on the minute, complete the following: Minute 1: 12 Alternating hang kettlebell snatches (53/35) Minute 2: 4 Strict chest-to-bar pull-ups Minute 3: 12/10 Calories biked Minute 4: 4 Turkish get ups (2/side) Minute 5: 12 Single-arm kettlebell...Read More
Join us Friday, 10 March for a FREE drop in at any class time! No experience needed! Conditioning: Option 1: Endurance 200m Run 250m Row 600m Bike 400m Run 500m Row 1200m Bike 600m Run 750m Row 1800m Bike For time (35:00 cap) Option 2: 2023 CrossFit Games Open WOD 23.3 Starting...Read More
Friends and Family, come cheer on our athletes for Open WOD 23.3 today! Conditioning: 2023 CrossFit Games Open WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall-walks 50 Double unders 15 Snatches (95/65) 5 Wall-walks 50 Double unders 12 Snatches (135/95) If completed before the 6-minute...Read More
Join us today, 03 March for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.3! Conditioning: Option 1: Complete as many reps as possible in 25-minutes of: 500m Row 40 Abmat sit-ups 30 Dumbbell squats (50/35) 1200m Bike 20 Double unders 10 Strict pull-ups...Read More
Join us today, 24 February for a FREE drop-in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.2! Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of the following: 25/20 Calories rowed 15 Kettlebell goblet squats (53/35) 25/20 Calories skied 15 GHD...Read More
Join us this Friday, 24 February for a FREE drop in at any class time! No experience needed Don’t forget to sign-up for Saturday’s Open WOD 23.2! Conditioning: 250m Row 25 Double-unders (must be unbroken for Rx) 25 Single-unders (must be unbroken for Rx) 5 Rounds for time (13:00 cap) Accessory Work:...Read More
