Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE Endurance: 1000m Row* 3:00 Rest 5 Rounds for pacing quality *Each round row the first 750m at 95% of your 6-minute row pace. For the last 250m each...Read More
Join us for a FREE WOD today at any of the following class times: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14) ...Read More
Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022 Endurance: 2 rounds of: 0:30 Max calories assault bike 1:00 Rest 0:30 Max calories row 1:00 Rest 0:30 Max reps* 1:00 Rest *Kettlebell swings (53/35) on round 1, push press (95/63) on round 2 …Rest 4:00 then…...Read More
Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022 Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 24 Front Squats (135/93) 27 Pull-ups 30 Alternating Dumbbell Snatches (50/35) 33 Wall-Ball Shots (25/16) @ (10/9′) Part 1b:...Read More
Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Skill/Accessory: 10 GHD Sit-ups 0:30 Arch hold 1:30 Rest 4 Rounds for quality Endurance: 3:00 Bike for max calories 1:00 Rest 3:00 Row for max calories 1:00 Rest 3 Rounds for total calories Post results and experience to commentsRead More
First shower room complete! Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Conditioning: 25/20 Calories row 15 Thrusters (75/53) 5 Wall walks 6 Rounds for time (30:00 cap) Post results and experience to commentsRead More
Join us this Friday for a FREE WOD! Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15...Read More
Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest 3 Rounds for quality Then immediately into… 20 Straight legged lifts over kettlebell (10/side) 1:00 Rest 3 Rounds for quality Conditioning:...Read More
Join us this Saturday at 0900 for a FREE class! Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest 4 Rounds for total time (20:00 cap) Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps...Read More
