Conditioning: 21-15-9 rep rounds* of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (105/73)   For time (20:00 cap)   *Levels Intermediate/70+ Adv: 18-12-6 rep rounds, (62/45) KBs, (85/58) OHS/% based OHS on board Beginner/70+ Scaled: 15-10-5 rep rounds, (53/35) KBs, % based OHS on board     Post results and...Read More

Open Gym is canceled for this week. Sorry for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete at Monster Games this weekend.   Conditioning: Partner WOD, alternating exercises, tag between exercises As many rounds and reps as possible in 16:00 of the following: 9 Calories biked 6 Dumbbell hang snatch*...Read More

Conditioning: 30 Strict handstand push-ups 30 Alternating dumbbell snatches (70/50) 60 GHD Sit-ups 100-ft Single arm dumbbell overhead walking lunges (70/50)   For time (17:00 cap)   Rest to the 20:00 mark, and then complete with a partner…   6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar  ...Read More

Conditioning: 21 Front squats (115/73) 15 Bar-facing burpees 9 Strict handstand push-ups   4 Rounds for time (30:00 cap)     Post results and experiences in the commentsRead More

Conditioning: 2 rounds of: 12 Shoulder press* (75/53) 12 Toes to bar Rest 2:00 and then… 24 Shoulder press (75/53) 24 Toes to bar Rest 2:00 and then… 24 Toes to bar 24 Shoulder press (75/53) Rest 2:00 and then… 2 rounds of: 12 Toes to bar 12 Shoulder press (75/53)   For time *Barbell...Read More

Conditioning: As many rounds and reps as possible in 20 minutes of: 10 Calories bike* 10 Sandbag cleans (100/75) 10 Calories row* 10 Dumbbell snatches (50/35) 10 Calories ski* 100′ Sandbag carry (100/75)   For score *Add 5 calories to each round   Core Work: 10 V-ups 10 Butterfly sit-ups 30 Heel taps 0:30 Low...Read More

Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing...Read More

Endurance: 200m Run 250m Row 250m Ski   5 Rounds for time (20:00 cap)   Strength: Jerk* On an 1:00 clock: 1 @ 70%   10 Sets for quality *Jerks are from racks     Post results and experiences in the commentsRead More

Register here for the 2025 Community Cup   Conditioning: CrossFit Community Cup 2025 WOD 1 As many rounds and reps as possible in 20 minutes of: Rookie/Novice Division: 12 Box step overs (20″) 9 Dumbbell snatches (35/20) 3 Hand release push-ups Intermediate Division: 15 Box step overs (24/20″) 10 Dumbbell snatches (50/35) 5 Hand release...Read More

Conditioning: 50 Double-unders 40 Wall-ball shots (20/14) @ (10/9′) 30 Box jump overs (24/20″) 20 Ground-to-overhead (135/93) 10 Burpee pull-ups 20 Ground-to-overhead (135/93) 30 Box jump overs (24/20″) 40 Wall-ball shots (20/14) @ (10/9′) 50 Double-unders   For time   Core/Accessory Work: 20 GHD sit-ups 25-ft Handstand walking 50-ft Double dumbbell farmer carry lunges 1:00...Read More