Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories* ...Read More
Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups For time (20:00 cap) *Equal work, one working at a time, and tag between exercises Strength: Pause* Overhead Squats 5-5-5-5-5-5 Build to a heavy set *Pause for a 3-second count at the bottom ...Read More
Accessory/Skill Work: Every minute on the minute: Minute 1: 0:30 Low plank hold Minute 2: 10 Push-ups Minute 3: 0:30 Max reps strict handstand push-ups Minute 4: Rest 3 Rounds for score of max strict handstand push-ups Conditioning: 7 Wall-walks 14 Front squats (165/113) 21 Kettlebell swings (72/53) 3 Rounds for time...Read More
Register to compete or volunteer for Spring Festivus Games 2025! Conditioning: 1000m Row 100-ft Double dumbbell front rack lunges (2 x 50/35) 1000m Ski 100-ft Double dumbbell front rack lunges (2 x 50/35) 2000m Bike For time (20:00 cap) Accessory Work: Straddle seated double dumbbell strict press* 8-reps 4 Sets for quality...Read More
Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course! Conditioning: Partner WOD, equal work 80-60-40-20 Double-unders 40-30-20-10 Double dumbbell push press (2 x50/35) 20-15-10-5 Box overs (30/24″) 10-8-6-4 Bar muscle-ups For time (20:00 cap) Strength: Start at 30% of clean and jerk, every 75 seconds, add +/- 5%:...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row For time Strength: Deadlift 5 @ 70% of 1-rm 3 Sets for quality ...Read More
Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds For score and quality Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...Read More
Conditioning: E2MOM for 10 Minutes: 12/9 Calories rowed 9 Sumo deadlift high pull (75/53)* 7 Front squats (75/53)* 5 Kettlebell swings (72/53)* For score *Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round. Strength: Clean Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every...Read More
Register to Volunteer for the Festivus Games 2024! The Friday 1730 class and Saturday 0900 class have been canceled due to the Fall Festivus Games. Come on out and cheer on the athletes! Endurance: 1:00 Max calories skied 1:00 Max calories biked 1:00 Max calories rowed 1:00 Max line facing burpees 1:00 Rest ...Read More
