Friday night class is canceled this week. All other classes on Friday are normal.   Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85%   For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round   For Score   …Rest 10:00, then with...Read More

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More

  Strength & Conditioning: Partner WOD CrossFit Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′) **...Read More

  Conditioning: Partner WODs CrossFit Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… CrossFit Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee Raises  ...Read More

2012 Flashback! Who’s up for another Tough Mudder?!   Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups   For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.   …Rest 10:00 from the...Read More

  Conditioning: 2017 CrossFit Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality   Flexibility/Mobility:...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 500m @ 80% 250m pace Rest 2:00 Row 300m @ 80%   For quality of pace and stroke control   Conditioning: 2017 CrossFit Games WOD* “Fibonacci Final” (modified) Men: 5-8-13 rep rounds of: Paralette Handstand Push-ups Deadlift (415) …then, Double Kettlebell (53#) Overhead Lunges,...Read More

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!   Conditioning: 2017 CrossFit Games WOD “Madison Triplet” (modified*) 5 rounds for time of: 400m Run 7 Cleans-to-Overhead Burpee (115/75)*   *Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the...Read More

  Conditioning: Row’d Royalty 17.4+ “2K + Burpee Overs” 2000m Row 20 Burpees-Over-Rower 2000m Row 20 Burpees-Over-Rower 2000m Row 20 Burpees-Over-Rower 100m Row   For Time   Flexibility/Mobility: Knees-to-traps – 1:30 Elevated Cat- 1:30 10 reps 2 pike/2 squats Standing Pike – 1:30 Kneeling Achilles – 1:00/side Butterfly – 2:00     Post time and...Read More