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

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games! Join us for FREE on Friday, April 26th! No fitness experience is needed and everyone is welcome!   Endurance: 10:00 Row for max calories …Rest 5:00 then… 10:00 Bike for max calories …Rest 5:00 then… 5:00 Row for max calories …Rest...Read More