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
Join us this Friday, March 24th, for a FREE drop-in! No fitness experience required! Conditioning: 3 rounds of: 8 Overhead squats (115/80) 24 Pull-ups For time (7:00 cap) …rest until clock says 10:00, then… 3 rounds of: 8 Power snatches (115/80) 24 Wall-ball shots (20/14) @ (10/9′) For time (24:00 cap...Read More
