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!   Conditioning: 50 Squats 25 Dumbbell snatches (70/50) 50 Squats   For time (7:00 cap)   …rest 6:00, then… 25 Alternating pistols 50 Dumbbell snatches (50/35) 25 Alternating pistols   For time (7:00 cap)     Post results and...Read 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

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Strength: Every two minutes on the minute, complete 1 Front squat*   For load   *Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%. After 80%, add 5% every two minutes...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

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings...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