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Saturday, 18 March 2023

17 March 2023 by 1 Comment

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 shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

(14:00 cap)

Compare to Tuesday, 29 March 2022

…Rest 8:00, then…

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 11-20 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Partner WOD

Tuesday, 14 March 2023

13 March 2023 by 5 Comments

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

Conditioning:

Partner WOD, equal work required

400m Run

40 Toes-to-bar

500m Ski

40 GHD sit-ups

1200m Bike

8 Wall walks

500m Row

4 Rope climbs (13′)

 

2 Rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Partner WOD, Skill

Friday, 10 March 2023

9 March 2023 by 7 Comments

Join us TODAY for a FREE drop in at any class time!

No experience needed!

 

Conditioning:

1-2-3-4-5-6-7-8-9

Front squats (185/123)

Bar-facing-burpees

 

For time

(14:00 cap)

 

…Rest until minute 18:00 on the clock and then…

 

70 Double-unders

7 Bar muscle-ups

 

3 rounds for time

(12:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Skill

Wednesday, 08 March 2023

7 March 2023 by 12 Comments

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

Conditioning:

As many rounds and reps in 6-minutes of the following:

 

500m Row buy-in then….

In remaining time, AMRAP the following:

12 Single kettlebell deadlifts (53/35)

9 Russian kettlebell swings

6 Single kettlebell thrusters

 

For scores

(Score A is row time and score B is total reps completed)

 

…Rest 5:00 then…

 

21-15-9

Wall balls (20/14)@(10/9′)

Hang power snatches (95/63)

 

For time

(7:00 cap)

 

…Rest 5:00 then…

 

Every minute on the minute, perform the following:

0:50 Max pull-ups

0:50 Max alternating forward lunges

0:50 Max line facing burpees

 

2 Rounds for score

 

 

Post scores and experiences to comments

*WODs courtesy of Festivus Games 2023, individual division

Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, EMOM, Hybrid, Lifting

Wednesday, 08 February 2023

7 February 2023 by 5 Comments

Join us this Friday, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD, alternating exercises

2 Rope climbs (13′)

4 Alternating dumbbell hang clean and jerk (70/50)

6 Plate facing burpees

8 Handstand push-ups

10 Toes-to-bar

 

10 Rounds for time

(30:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Partner WOD

Tuesday, 24 January 2023

23 January 2023 by 9 Comments

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

25 Shoulder-2-Overhead (95/63)

25-ft Handstand walk

25 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

20 Shoulder-2-Overhead (115/78)

25-ft Handstand walk

20 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

15 Shoulder-2-Overhead (135/93)

25-ft Handstand walk

15 Hang power cleans

50-ft Front rack walking lunges

 

For time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Skill

Saturday, 14 January 2023

13 January 2023 by 3 Comments

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

3:00 Sled drag for tonnage*

1:00 Rest

3:00 Bike for calories

1:00 Rest

3:00 Dumbbell snatches (50/35)

1:00 Rest

3:00 Row for calories

1:00 Rest

3:00 D-Ball cleans (100/70)

1:00 Rest

3:00 Ski for calories

1:00 Rest

 

2 rounds for score

*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Hybrid, Monostructural, Partner WOD, Strength/Speed

Monday, 02 January 2023

1 January 2023 by 15 Comments

Happy New Year!!

Class TODAY is at 0900 ONLY.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Friday, 31 December 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural

Friday, 23 December 2022

22 December 2022 by 4 Comments

Join us TODAY for a FREE trial day!

No fitness experience needed. We can modify everything!

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

25/20 Calorie bike

30 Front Rack Box Step Ups (75/53) (24/20”)

25/20 Calorie row

30 Back Rack Box Step Ups

25/20 Calorie ski

30 Front Rack Box Step Ups

 

For Time

(18:00 cap)

 

Skill/Accessory Work:

Low plank holds

0:30 Hold

0:30 Rest

0:30 Hold

0:30 Rest

0:45 Hold

0:45 Rest

0:45 Hold

0:45 Rest

Max hold

 

For max hold time on last set

 

 

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Filed Under: 11-20 min, Hybrid, Lifting, Monostructural, Strength/Speed

Friday, 16 December 2022

15 December 2022 by 3 Comments

Wonderful Christmas party!! We loved having everyone who came, and missed all those who could not be here!!

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

15 Push jerks ( 95/63)

12 Chest to bar pull-ups

9 Sumo deadlift high pulls (95/63)

 

5 Rounds for time

(13:00 cap)

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

 

For quality

 

 

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Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Monday, 12 December 2022

11 December 2022 by 5 Comments

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

21/18 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

With a repeating 2 minute clock, perform the following rep rounds…

5-4-3-2-2-1-1-1-1-1

 

For max load

(20:00 cap)

 

 

Post results and experiences to comments

Filed Under: 1-RM, 11-15 min, 6-10 min, Bodyweight, Hybrid, Lifting, Monostructural

Wednesday, 07 December 2022

6 December 2022 by 5 Comments

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 rower

30 Toes-2-bar

…Rest 5-minutes then…

10 Toes-2-bar

20 Burpees over rower

30 Wall-ball shots

40 Calories rowed

30 Wall-ball shots

20 Burpees over rower

10 Toes-2-bar

 

For time

(30:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD

Friday, 25 November 2022

24 November 2022 by 6 Comments


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 (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Monostructural, Partner WOD

Tuesday, 15 November 2022

14 November 2022 by 1 Comment

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)

50 Double-unders

50′ Handstand walk

50 Double unders

 

For time

 

Skill:

10 Single leg kettlebell cross0vers*

1:30 Rest

 

3 Rounds for quality

*Athlete increases load each set if successful on previous set

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Monostructural, Skill
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