Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More
Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!! Endurance: As many laps* as possible in 25 minutes of the following: Farmer Carry (2 x 50/35) **Every time you break, perform 10/8 calories on machine of your choice, OR 30 double-unders. *Lap will be indoors...Read More
Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!! Conditioning: Partner WOD 100* Synchronized hang squat cleans (75/53) *Every time you break, perform: 10 Box jumps (30/24″) 20 Ring dips For time (20:00 cap) *The box jumps and ring dips are equal reps between...Read More
Join us this Saturday, 29 April, for a FREE class at 0900! No fitness experience needed. Conditioning: 15/12 Calories rowed 10 GHD Sit-ups 10 Burpee pull-ups 10 Handstand pushups 15/12 Calories biked 3 Rounds for time (15:00 cap) Strength: Overhead squat 8 @ 25% 1-Rm 6 @ 35% 5 @ 45% 4...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Conditioning: Partner WOD, equal work required 600m Run together 50 Shoulder press* (75/53) 40 Calories biked 30 Burpees over bar 20 Rope Climbs (13′) 30 Burpees over bar 40 Calories biked 50 Shoulder press 600m Run together...Read More
Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 21/17 Calories rowed 15 Kettlebell swings (53/35) 9 Plate facing burpees 3 Strict handstand push-ups 3 Rounds for time (12:00 cap) Strength: Bench Press 3-rep max For load Compare to Monday, 12 December 2022...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 TODAY, March 24th, for a FREE drop-in! No fitness experience required! Conditioning: Partner WOD* 10 Box Jumps (30/24″) 10 Deadlifts (185/123) 10 Shuttle runs 25-ft (down and back = 1) Rest 1:00 10 rounds for time (30:00 cap) *Equal work on all exercises. Post results and experiences to commentsRead More
Join us today, Saturday, March 18th, for a FREE drop-in! No fitness experience required! Conditioning: Partner WOD, equal work required 500m Row 32 Single arm dumbbell thrusters (50/35) 18 Burpees over rower For time (5:00 cap) …Rest 3:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball...Read More
