Join us this Friday, 12 Jan for a FREE class! No experience is needed! Everyone welcome! Register HERE for the 2024 CrossFit Open! Sprint Drills: Bike 1200m Slow roll 600m 8 rounds for time pace control Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or...Read More
Join us this Saturday, 06 Jan at 0900 for a FREE trial class! Sprint Drills: Bike 1200m Slow roll 600m 8 rounds for time pace control Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make...Read More
Join us this Saturday, 06 Jan at 0900 for a FREE trial class! Strength: Front squats 3 @ 65% 1-rm 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% For quality Conditioning: “6-Minute Row Test” For total meters rowed and 500m pace Compare to Monday, 11 July 2022...Read More
Class on Monday, January 1st is at 0900 ONLY. Happy New Year! Conditioning: 4-person Team* WOD “Last jubilee of 2023!” Complete as many reps as possible in 5-minutes* of: Max reps double unders …rest 2:00, then… 12-minutes of max calories* …rest 2:00, then… Complete as many reps as possible in 5-minutes* of:...Read More
Join us this Friday, December 29th for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 1st 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...Read More
Join us this Friday, 22 Dec for a FREE class! No experience is needed, everyone is invited No Iron Club this week. Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds....Read More
Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Strength: Every 2-minutes perform: Pause Front Squat + 1.25 Front Squat 4 sets performed at 62, 67, 72, 77% …immediately followed by (maintaining EMOM)… 1 Front squat @ 82% 1 Front squat @ 87% 1...Read More
Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Endurance: In a 2-minute window, complete the following: 250m Row Max shuttle runs in remaining time* …Rest 2-minutes and then… In a 2-minute window, complete the following: 10 Shuttle runs (25-ft down and...Read More
Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome! Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8...Read More
Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome! Endurance: 1500m Row* 3:00 Rest 3600m Bike* 3:00 Rest 2 Rounds for time and pacing control *Goal is to increase pace every 500m on row and every 900m on bike ...Read More
