FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this Saturday, December 10, at 6pm for our potluck Christmas party! Conditioning: Partner WOD, equal work required 90 Calories rowed 70 Wall-ball shots (20/14)@(10/9′) 50 Burpees over...Read More
Black Friday WOD time is 0900 only. Saturday class is normal time. Join us TODAY for a FREE trial class! No CrossFit experience needed! “Black Friday” Partner WOD 20 Clean and Jerks* (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws...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
Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. …rest 5-7 minutes, partner up and…....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
Thank you to all our Festivus volunteers! Join us today, Oct 28th for a FREE trial class! No experience needed! Conditioning: 500m Ski 70 Single unders 35 Toes-2-bar 1000m Row 20 Alternating dumbbell snatches (50/35) 10 Strict handstand push-ups 2000m Bike 10 Strict pull-ups 20 Alternating dumbbell clean to overhead (50/35) 1000m Row 35 Sit-ups...Read More
Join us this Friday, Oct 28th for a FREE trial class! No experience needed! Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thrusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday,...Read More
Conditioning: Buy-in: 500m Row For time …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time …rest 4-minutes, then… Sell-out: 1000m Bike For time Strength: Deadlift 10-rep max For load Post results and experience to commentsRead More
Join us today, Friday the 30th for a FREE class! No experience needed! We have progressions for EVERYONE! Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public! Conditioning: 15 Squat cleans (115/78) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 4:00 then… 10...Read More
