Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the...Read More

Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups   …Rest 3 minutes and then…   As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups   For score   Strength: Bench Press 5 @ 70% of 1-Rm 5...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds...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: As many rounds and reps as possible in 12-minutes of the following: 12 Back squats* (135/93) 6 Strict pullups 3 Wall walks   For score *Barbell is cleaned from floor and placed on back   Strength: Back Squat Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every 90 seconds perform: 1 rep @ 70-75-80-85-90%...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!   Conditioning: Partner WOD As many rounds and reps as possible in 10:00 of the following: 1 Synchro squat snatches (95/63) 1...Read More

Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: As many rounds and reps as possible in 15-minutes of the following: 5 D-ball cleans (100/70) 25-ft Handstand walk 5 Deadlifts (185/123) 25-ft Handstand walk   For score   Strength: Deadlift On an every 2-minute clock: 3 @ 60% 3 @ 65% 2...Read More

Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: 0:45 Max reps wall walks 0:30 Rest 0:45 Max reps alternating dumbbell snatches (70/50) 0:30 Rest   5 Rounds for two scores (wall walks and snatches are two separate scores)   Strength: Deadlift On an every 3 minute clock: 5 @ 60% 5...Read More

Register to Compete or Volunteer for the Festivus Games 2024! Conditioning: As many rounds as possible in 15 minutes of: 5 Devil press (2 x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press On a 2-minute clock: 5 @ 75% 5 @ 75% 5 @ 75% 5 @...Read More

Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: Hero WOD “343 Memorial WOD” As many rounds as possible in 20-minutes of: 3 Bar muscle ups 4 Power cleans (225/133) 3 Front squats (225/133)   For score   CrossFit Mayhem first put out this workout in 2012 in honor of the 343...Read More