Skill Work: Plate stacking pistol drills* 5 sets of 10 reps, 5 each leg Rest 1:00 between sets For quality *After each successful set, increase the height of stack. Endurance: Run 200m Rest 1:00 Row 500m Rest 2:00 Run 600m Rest 3:00 Row 1000m Rest 3:00 Run 600m Rest 2:00 Row 500m Rest 1:00 Run...Read More

Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 20/16 Calories rowed 6 Burpees over the rower …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories biked 5 Shuttle runs (25-ft down and back = 1) …Rest 5:00, then… Complete as many rounds and reps...Read More

Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now...Read More

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat! Conditioning: Partner WOD, equal work required 200m Run (each partner) 100 Crossover single-unders 80 Calories biked 60 Calories rowed 40 Calories skied   2 Rounds for time  ...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Endurance: 1 Mile Run 20 Burpees   …Rest for 2 minutes…   1500m Row 20 Burpees   …Rest for 2 minutes…   2000m Bike 20 Burpees  ...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Skill work: 5 Pistols* – Right 5 Pistols* – Left Rest 1:00   3 rounds for quality *If not doing Rx, use the most challenging progression capable...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Deadlift 5 @ 70% 5 @ 80% 5 @ 80% 5 @ 85%   For quality   Endurance: Partner WOD, equal work* Max calories biked in...Read More

Endurance: Every 5 minutes on the minute: 30/24 Calories biked 30/24 Calories ski/row   6 Sets for time each set     Post results and experiences to commentsRead More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 CrossFit Games Quarterfinals WOD 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks (135/83) …Rest 1 minute… 10 clean and jerks (185/123) …Rest 1...Read More