This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission. The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house. Cpl. Dinning is survived by his parents, Lincoln...Read More
Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed! Conditioning: Partner WOD* 400m Ski 20 Wall-walks 30 Hang power cleans (95/63) 1000m Row 40 Toes-to-bar 50 Burpees-over-bar 200 Double unders 60 Kettlebell swings (53/35) 60 Sit-ups 2000m Bike 50m Plate overhead walking lunges (45/35) 40 Pull-ups 1000m...Read More
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
