FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything! Strength: Back Squat 5-4-3-2-1-1-1 ….Rest 4:00 then… 20 reps at 60% of the heaviest single you lifted Conditioning: “JT Gone Crazy” 21/16 Calories rowed...Read More
Conditioning: 4 Sets of: Every 2:30, perform the following: 15/12 Cal bike 12 Front squats (155/103) Max rep muscle-ups* Rest 4:00 between sets For score *Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner Post results and experiences to commentsRead More
Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed! Conditioning: Run 1200m 63 Kettlebell swings (53/35) 36 Pull-ups Run 800m 42 Kettlebell swings 24 Pull-ups Run 400m 21 Kettlebell swings 12 Pull-ups For time (35:00 cap) Post results and experiences to commentsRead More
Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed! Conditioning: 50 Squats 25 Dumbbell snatches (70/50) 50 Squats For time (7:00 cap) …rest 6:00, then… 25 Alternating pistols 50 Dumbbell snatches (50/35) 25 Alternating pistols For time (7:00 cap) Post results and...Read More
Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed! Conditioning: Partner WOD 400m Farmers walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmers walk (2 x 50/35) For...Read More
Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed! Conditioning: 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35) 50 Double-unders 50′ Handstand walk 50 Double unders …Rest 5-minutes, then… 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35)...Read More
Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed! Strength: Every two minutes on the minute, complete 1 Front squat* For load *Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%. After 80%, add 5% every two minutes...Read More
Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything! Conditioning: “Bakin’ our Legs” Partner WOD, equal work required 400m Run 100-ft Double kettlebell front rack walking lunges (2 x 53/35) 4 Rope climbs 40 Calories bike (legs only) 30 Toes-to-bar 20 Handstand push-ups 10 Hang squat...Read More
Join us TODAY for a FREE trial class! No experience required, we can modify anything! Conditioning: Partner WOD, equal work required 100-80-60-40-30 Double unders 10-8-6-4-2 Wall walks 50ft Double dumbbell overhead walking lunge* (2 x 50/35) 2 Rounds for time *Partner group performs 50′ walking lunge (25′ each athlete) after each set of...Read More
