Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend. Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93) For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing...Read More
Conditioning: 800m Run And then… 4 Rounds of: 10 Pull-ups 20 Push-ups 30 Squats And then… 800m Run For time* (35:00 cap) *Wear a weight vest (20/14) if you have it Post results and experiences in the commentsRead More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For Score...Read More
Endurance: 200m Run 250m Row 250m Ski 5 Rounds for time (20:00 cap) Strength: Jerk* On an 1:00 clock: 1 @ 70% 10 Sets for quality *Jerks are from racks Post results and experiences in the commentsRead More
Register here for the 2025 Community Cup. Conditioning: As many rounds and reps as possible in 15 minutes of: 200m Run 10 Toes-to-bar 10 Double dumbbell thrusters (50/35) For score Strength: Box Back Squats On a 2:00 clock: Take 8 sets to build to a heavy 5-rep For load ...Read More
Register here for the 2025 Community Cup. Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 10-minutes of: 2 Deadlifts (155/103) 2 Bar-facing burpee For score* *Add 2 reps to each movement every round Strength: Power Clean On a 2:00 clock… 6 @ 35% 5 @ 45%...Read More
Register here for the 2025 Community Cup. Conditioning: CrossFit Community Cup 2025 WOD 2 Complete as many reps as possible in the following intervals: 2 Minutes work (round 1) 1 Minute rest 2 Minutes work (round 2) 1 Minute rest 2 Minutes work (round 3) 1 Minute rest 3 Minutes work (round 4) For...Read More
Register here for the 2025 Community Cup. Conditioning: As many rounds and reps as possible in 8:00 of: 2 Wall-walks 4 Clusters (125/83) 8 Bar-facing burpees For score Strength: Bench Press On a 2:00 clock… 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @...Read More
Register here for the 2025 Community Cup Conditioning: CrossFit Community Cup 2025 WOD 1 As many rounds and reps as possible in 20 minutes of: Rookie/Novice Division: 12 Box step overs (20″) 9 Dumbbell snatches (35/20) 3 Hand release push-ups Intermediate Division: 15 Box step overs (24/20″) 10 Dumbbell snatches (50/35) 5 Hand release...Read More
