Conditioning: 50 Double-unders 40 Wall-ball shots (20/14) @ (10/9′) 30 Box jump overs (24/20″) 20 Ground-to-overhead (135/93) 10 Burpee pull-ups 20 Ground-to-overhead (135/93) 30 Box jump overs (24/20″) 40 Wall-ball shots (20/14) @ (10/9′) 50 Double-unders   For time   Core/Accessory Work: 20 GHD sit-ups 25-ft Handstand walking 50-ft Double dumbbell farmer carry lunges 1:00...Read More

Join us on Monday for Memorial Day! We will WOD at 0900 and then have a BBQ potluck lunch after!   Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left)   4 rounds for time (28:00 cap) Compared...Read More

  Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups …immediately into 4 rounds of… 200m Run 15 Push-ups …immediately into 4 rounds of… 200m Run 25 Squats   For time (30:00 cap)   Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest   4 Sets* *Try to go unbroken...Read More

Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025!   Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10...Read More

Good luck to Coach Sarah and Jeff at the Hyrox comp this weekend! Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: Partner WOD* Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 15/12 Calories skied 10 Box overs (24/20″)   …Rest 2:00, then…   Complete as many...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Endurance: 3-Person Team WOD, equal meters required 1800m Row 1800m Ski 3600m Bike 1200m Run (6 x 200m)   For time* (35:00 cap) *In a merry-go-round pattern, athlete 1 starts on the machine, athlete 2 does max burpees, and athlete three rests. Rotate throughout...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: As many rounds and reps as possible in 10-minutes of the following: 10 Single arm devil presses (50/35) 20/16 Calories rowed 10 Single arm dumbbell thrusters (50/35) (5/side)   For score   Strength: 2025 CrossFit Games AG Semifinals Workout 5 “Heavy Isabel” 30...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: 2025 Spring Festivus Games WOD 3 “TRU Fire”* 3-Person Team WOD Part A: Max Calories Rowed* Part B: 60 Double-Unders 45 Russian kettlebell swings (53/35) 30 Reverse alternating goblet lunges (53/35) 15 Kettlebell sumo deadlift high pull (53/35) 10 Box jump overs (24/20″)...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: 100m Sandbag carry (100/75) 100m Farmer carry (2 x 70/50) 100m Overhead plate carry (55/45)   3 Rounds for time (15:00 cap) Compare to Tuesday, 07 May 2024   Strength: Jerk (Push Jerk or Split Jerk) On an every 2:00 on the minute...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: 800m Run 800m Ski 175-ft Burpee Broad Jumps 2400m Bike 800m Row 800m Run 80 Wall-ball shots (20/14) @ (10/9’)   For time (35:00 cap)     Post results and experiences to commentsRead More