2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines! Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups For score Compare to Saturday, 22 March 2014 ...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Skill: 25-ft Handstand walking* Rest 1:00 5 rounds for quality *Progressions will be posted at the gym Conditioning: Rowing “Crazy Train” (Partner version) 800m Row* 20 Thrusters* 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 20 Power...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63) For time Compare to Monday, 18 January 2021 This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who...Read More
Join us for a FREE WOD today at any of the following class times: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14) ...Read More
Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730 Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest 4 Rounds for quality Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball...Read More
Join us this Friday for a FREE WOD! Conditioning: Partner WOD 60 Single arm devil presses (50/35) 40 Dumbbell box step ups (24/20″)(50/35) 20 Rope climbs (12′) 40 Alternating arm dumbbell push-ups 400-ft Single arm dumbbell overhead walking lunges (50/35)* For time (35:00 cap) *Special instructions: Equal work required, one person working...Read More
Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More
Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time. “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 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 (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More
