Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53) 30 Slammers (12/8) 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53) 30 Double Unders …Rest 3:00, then… Run 600m   For Time Compare to Monday, 05 November 2018   Skill: 0:30 Low plank hold 0:30 Rest 0:30 Hollow hold 0:30 Rest  ...Read More

Skill: Ring muscle-up progressions For quality of work   Conditioning: Every minute on the minute for 16 minutes, perform: Odd minutes: 15/12 Calories bike Even minutes: 9 Devil presses (35/25)   For completion each minute and score* *Goal is to complete each minute before the turn of the following minute. If athlete fails to complete,...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of: 2 rounds of: 15 Back-extensions 15 Double dumbbell clusters (35/25) 200m Run 2 rounds of: 15 “Perfect” push-ups 15 Anchored sit-ups 400m Run...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: 2021 CrossFit Games Open WOD 21.2 10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: 2021 CrossFit Games Open WOD 21.2 10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40 Alternating...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups   For quality *athlete...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Skill: 5 Tempo double kettlebell L-sit strict press @ 3030 pace 1:00 Rest 5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top 1:00 Rest   4...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! All classes are normal. If you can get to the gym, it will be open! “Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!   Skill: 10 Parallette shootthroughs 1:00 Rest 7 Parallette push-ups...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Conditioning: Complete as many rounds and reps in 9 minutes of: 10 Knees-2-elbows 50′ Handstand walk Rest 4 minutes, then… Complete as many rounds and reps in 7 minutes of: 1,2,3,4….rep rounds of: Bar muscle-ups...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD Complete as many rounds and reps as possible in 20 minutes of*: 2 Rope climbs 8 GHD sit-ups 8 Cleans (155/103) 8 Alternating pistols 8 Pull-ups 8 Deadlifts (265/173)   For score *On round 2, double the reps of each exercise...Read More