Tuesday, 28 March 2023

Join us this Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

12-9-6 (9-7-5)

Calories rowed

Calories biked

30 Double-unders

 

3 Rounds for time*

*3:00 Rest between rounds

(30:00 cap)

 

 

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Tuesday, 21 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Endurance:

30 Calories biked

20 Alternating DB snatches (50/35)

30 Calories rowed

20 Alternating DB hang clean and jerks (50/35)

30 Calories skied

20 Burpees over DB

 

3 rounds for time

(35:00 cap)

 

 

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Wednesday, 15 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Endurance:

40/32 Calories rowed

2:00 Rest*

40/32 Calories biked

2:00 Rest*

 

5 Rounds for time

(45:00 cap)

*During each rest, perform 8 D-ball cleans (100/70)

 

 

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Monday, 06 March 2023

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

Conditioning:

Option 1: Endurance

200m Run

250m Row

600m Bike

400m Run

500m Row

1200m Bike

600m Run

750m Row

1800m Bike

 

For time

(35:00 cap)

 

 

Option 2:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Tuesday, 21 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

250m Row

25 Double-unders (must be unbroken for Rx)

25 Single-unders (must be unbroken for Rx)

 

5 Rounds for time

(13:00 cap)

 

Accessory Work:

10 Back squats @ 45-50% 1-Rm back squat

10 Dumbbell front rack good mornings at moderate weight

10 Double dumbbell box step ups at moderate weight

10 Double dumbbell seated calf raises at moderate weight

 

3 Rounds for quality

 

 

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Monday, 20 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

Partner WOD, equal work required

As many rounds and reps as possible in 25-minutes of the following:

100 Calories biked

50 Calories skied

800m Run*

 

For score

Each completed round is 154 points (each 200m is 1 point)

*Partners must switch every 200m.

 

Option 2:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Tuesday, 14 February 2023

Join us this Friday, 17 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

“Love is Blind”

Partner WOD

5000m “Blind” row*

 

For score of total meters and total time (including time to complete burpees)

(40:00 time cap)

*Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.

 

Tuesday, 07 February 2023

Join us this Friday, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

2 Rounds of:

1000m Row

2:00 Rest

 

Immediately into…

 

5 Rounds of:

500m Row

1:00 Rest

 

For total time

(35:00 cap)

 

 

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Friday, 27 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance

120/100 Calories biked*

 

For time

(20:00 cap)

*Every minute on the minute, perform 5 burpees over bar

 

Skill

Every minute on the minute, for 10 minutes, perform:

2 Rope climbs (13′)

 

For quality and footwork practice

 

 

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Tuesday, 17 January 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Endurance:

10/8 Calories skied

10/8 Calories biked

10/8 Calories rowed

2:00 Rest

 

8 Rounds for total time

 

 

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Monday, 09 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

6:00 Minute Bike Test

 

For score

Compare to Wednesday, 27 July 2022

 

…Rest 10:00, partner up*, then…

 

30 Calories rowed

20 Calories skied

1:00 Rest

 

3 Rounds for time

*Equal work required

 

 

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Friday, 06 January 2023

Join us this Friday, 06 January for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

In a 2:00 work, 1:00 rest pattern, complete the following in any order and partition as desired:

125/100 Calories biked

125/100 Calories skied

125/100 Calories rowed

 

For total time

(40:00 cap)

 

 

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Saturday, 31 December 2022

Join us TODAY for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

“2023”

Partner WOD*

10 rounds of:

20 Calories row

23 Calories bike

 

For time

*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.

 

Skill:

20-15-10-5 rep rounds of:

Toes-2-bar

Strict handstand push-up

 

For time

(15:00 cap)

 

 

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Wednesday, 28 December 2022

Join us this Saturday, December 31st for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Endurance:

3:00 Max calories bike

3:00 Rest

3:00 Max 25-ft shuttle runs

3:00 Rest

3:00 Max calories row

3:00 Rest

2:00 Max calories bike

2:00 Rest

2:00 Max 25-ft shuttle runs

2:00 Rest

2:00 Max calories row

2:00 Rest

1:00 Max calories bike

1:00 Rest

1:00 Max 25-ft shuttle runs

1:00 Rest

1:00 Max calories row

 

For score*

*Score equals total bike calories + total row calories + total shuttle runs

 

 

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