Conditioning: 4 Sets of: Every 2:30, perform the following: 15/12 Cal bike 12 Front squats (155/103) Max rep muscle-ups* Rest 4:00 between sets   For score *Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner     Post results and experiences to commentsRead More

Black Friday WOD time is 0900 only. Saturday class is normal time. Join us TODAY for a FREE trial class! No CrossFit experience needed!   “Black Friday” Partner WOD 20 Clean and Jerks* (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws...Read More

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!   Conditioning: Run 1200m 63 Kettlebell swings (53/35) 36 Pull-ups Run 800m 42 Kettlebell swings 24 Pull-ups Run 400m 21 Kettlebell swings 12 Pull-ups   For time (35:00 cap)     Post results and experiences to commentsRead More

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!   Endurance: 21-18-15-12-9-6-3 rep rounds of: Calories rowed Calories biked Calories skied Double unders Rest 2:00   For Time (40:00 cap)     Post results and experiences to commentsRead More

Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed! Conditioning: 3:00 Max reps double unders …Rest 1:00 then directly into… 100m “Rowling”* Penalty burpee box jump overs* (24/20”) 1:00 Rest 5 Rounds (13:00 cap) *Rowling is a skill game of trying to get the monitor to land exactly on 100m...Read More

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Conditioning: Partner WOD 400m Farmers walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmers walk (2 x 50/35)   For...Read More

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Conditioning: 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35) 50 Double-unders 50′ Handstand walk 50 Double unders …Rest 5-minutes, then… 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35)...Read More

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…....Read More

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!   Conditioning: “Bakin’ our Legs” Partner WOD, equal work required 400m Run 100-ft Double kettlebell front rack walking lunges (2 x 53/35) 4 Rope climbs 40 Calories bike (legs only) 30 Toes-to-bar 20 Handstand push-ups 10 Hang squat...Read More

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!   Endurance: 4 rounds of: 400m Run 40 Squats …then directly into… 3 rounds of: 300m Run 30 Push-ups …then directly into… 2 rounds of: 200m Run 20 Strict pull-ups   For time     Post results and...Read More