In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Endurance: Partner WOD Complete as many rounds and reps as possible in 20-minutes of: 10/8 Calories biked* 10/8 Calories rowed* 5 Shuttle runs together (25′ down & 25′ back = 1) For Score (M/M=50/rd, M/F=46/rd, F/F=42/rd) *Partners...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up) 5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until...Read More
Conditioning: 3-Person Team WODs “DT-ish” As many rounds and reps in 6-minutes of the following: Athletes 1 & 2 synchronize the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters Athlete 3: Row for calories Athletes can switch out in any order they choose. Two athletes are...Read More
Flashback 22.1 power outage! Join us this Friday, 07 April, for a FREE class at any class time! No fitness experience needed. Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)...Read More
2015 Throwback!! Join us today, Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat) 27-21-15-9 rep rounds of: Row calories Thrusters (95/65) For time Compare to Monday, 24 January 2022 15.5 Compare to Saturday, 28 March 2015 Strength: Deadlifts...Read More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 2 Bar muscle-ups 4 Burpees 6 Kettlebell swings (70/53) 8 Wall ball shots (20/14)@(10/9′) 7 Rounds for time (14:00 cap) Strength/Accessory Work: 5 Strict pull-ups 10 Ring rows 10 Double dumbbell hammer curls 1:30 Rest...Read More
Join us this Friday, March 24th, for a FREE drop-in! No fitness experience required! Conditioning: Complete as many reps in 3-minutes of: 1-3-5-7-9….rep rounds of: Power cleans (115/78) Front squats Lateral burpees over bar …rest 2-minutes, then… Complete as many reps in 4-minutes of: 1-2-3-4-5….rep rounds of: Power cleans (135/93) Front squats...Read More
Join us this Friday, March 24th, for a FREE drop-in! No fitness experience required! Endurance: 30 Calories biked 20 Alternating DB snatches (50/35) 30 Calories rowed 20 Alternating DB hang clean and jerks (50/35) 30 Calories skied 20 Burpees over DB 3 rounds for time (35:00 cap) Post results and experiences...Read More
