Conditioning: Murph Prep (Partner Style) Run 800m* …then with alternating rounds, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m* …then with alternating exercises, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m*   For time (40:00 cap) *Instructions/Options: On 1st run, partners run complete distance...Read More

When you need a little pick me up while biking!   Endurance: As many calories as possible in 7 minutes of the following… 10-15-20-25… Calories rowed Calories skied Calories biked   4 Rounds* for total calories *Rest 3:00 between rounds (37:00 total time)     Post results and experiences to commentsRead 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 Memorial Day, 29 May, for our annual Hero WOD and potluck!   Conditioning: 21-15-9 Power snatches (95/63) Calories biked   For time (10:00 cap)   …Rest 5:00 then…   Strength: Every 2:00 on the minute, for 9 sets, complete the following… Clean pull ⇒ Power Clean ⇒ Squat Clean ⇒ Jerk 1...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Endurance: 200m Run 250m Ski 600m Bike 250m Row   …Rest 2:00 then…   400m Run 500m Ski 1200m Bike 500m Row   …Rest 3:00 then…   800m Run 1000m Ski 2400m Bike 1000m Row   For time (40:00 cap)...Read More

Join us this Friday, 19 May, at any class time for FREE! No fitness experience needed! Conditioning: As many reps as possible in 2:00 of the following: 250m/200m Row Max reps double dumbbell box step overs (2 x 50/35)(24/20″)   …Rest 0:30 then…   As many reps as possible in 2:00 of the following: 700m/500m...Read More

Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!!   Conditioning: Partner WOD, equal work required 60 Calories biked 20 Strict handstand push-ups 60 Calories rowed 30 Dumbbell snatches (70/50) 60 Calories skied 40 Burpee box jump overs (24/20)   2 Rounds for time (30:00 time...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 Friday, 05 May 2023 for a FREE class! Class times are 0530, 0845, 1200, and 1730. No experience needed!   Conditioning: 3-Person team WOD 120* Calories rowed 60 Devil presses (2 x 50/35) 120 Calories skied 75 Toes to bar 120 Calories biked 90 Box jumps (24/20″)   For time (37:00 cap)...Read More

Join us today, 29 April, for a FREE class at 0900! No fitness experience needed.   Conditioning: Hero WOD, Partner WOD, equal work required “Laura” As many rounds and reps as possible in 21 minutes of the following: 30 Calories row/ski/bike* 20 Bar-over-burpees 10 Power cleans (155/103)   For score Compare to Saturday, 11 February 2023...Read More