Strength: On a E2MOM clock, 2 Tempo* Overhead Squats ⇒ 2 Overhead Squats 1 Complex @ 55% 1 Complex @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80%   For quality *Tempo is 3 seconds down, 2 second pause on bottom   Conditioning: As many reps as possible in 15-minutes...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: Partner WOD (equal work) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   5 Rounds for time (35:00 cap)     Post results and experiences to commentsRead More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 CrossFit Games Quarterfinals WOD 3 3 rounds of: 10 Handstand push-ups 20 Toes-to-bar …then without rest… 2 rounds of: 10 Strict handstand push-ups 5 Rope climbs (15′) …then without rest… 1 round of: 10 Chest-to-wall...Read More

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games! Join us for FREE on Friday, April 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Buy-in: 1000m Row for time   …Rest 3:00 and then…   10-8-6 rep rounds of: Bar muscle ups Clean and jerk (135/93)...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, TOMORROW the 13th, and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Partner WOD 200m Run (together) 4 Rounds of “Cindy” (alternate rounds) 400m Run (together) 8 Rounds of “Cindy” (alternate rounds)...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome! Accessory Work: 10/side Kettlebell goblet hold bulgarian split squats* 1:30 Rest 3 Sets for quality *Increase weight each round or stay the...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Partner WOD (equal work on each movement) As many rounds and reps as possible in 8-minutes of: 20 Alternating dumbbell...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: 250m Row 10 D-ball cleans (100/70) 25-ft Single-arm dumbbell overhead walking lunge (left) (70/50) 10 Burpee pull-ups 25-ft Single arm...Read More

Sign up to compete or volunteer at Festivus HERE!!   Conditioning: Partner WOD 10 Rounds, partners alternate rounds, of: 2 Bar muscle-ups 3 Shoulder to overhead (125/83) 4 Bar over burpees   …Rest 2:00, change load, then with equal work…   50 Wall ball shots (20/14)@(10/9′) 40 GHD Sit-ups 30 Box jumps (30/24) 20 Power...Read More

And the team winner is…Golden Gorillas! Sign up to compete or volunteer at Festivus HERE!!   Conditioning: 800m Run 15 Pull-ups 1000m Row 20 Push-ups 2400m Bike 30 Squats   3 Rounds for time (45:00 cap)     Post results and experiences to commentsRead More