Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk 2 rounds for time …Rest 5:00, then… Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked 2 rounds for...Read More
Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories* ...Read More
Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups For time (20:00 cap) *Equal work, one working at a time, and tag between exercises Strength: Pause* Overhead Squats 5-5-5-5-5-5 Build to a heavy set *Pause for a 3-second count at the bottom ...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For Score...Read More
Register here for the 2025 Community Cup. Conditioning: “The Ghost” 1:00 Max calories rowed 1:00 Max burpees 1:00 Max double-unders 1:00 Rest 6 Rounds for total score Compare to 05 February 2024 …Rest 4-minutes and then… Every minute on the minute, for 8 minutes (4 sets): Odd Minutes: 10 V-ups Even...Read More
Register here for the 2025 Community Cup Endurance: 40-30-20-10 rep rounds of: Calories biked Speed skips Calories rowed Crossover single-unders Calories skied Double-unders For time* *For Rx, all jump rope must be done unbroken Post results and experiences in the commentsRead More
Register here for the 2025 Community Cup. Conditioning: CrossFit Community Cup 2025 WOD 2 Complete as many reps as possible in the following intervals: 2 Minutes work (round 1) 1 Minute rest 2 Minutes work (round 2) 1 Minute rest 2 Minutes work (round 3) 1 Minute rest 3 Minutes work (round 4) For...Read More
Register here for the 2025 Community Cup. Conditioning: As many rounds and reps as possible in 8:00 of: 2 Wall-walks 4 Clusters (125/83) 8 Bar-facing burpees For score Strength: Bench Press On a 2:00 clock… 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @...Read More
Register here for the 2025 Community Cup Conditioning: CrossFit Community Cup 2025 WOD 1 As many rounds and reps as possible in 20 minutes of: Rookie/Novice Division: 12 Box step overs (20″) 9 Dumbbell snatches (35/20) 3 Hand release push-ups Intermediate Division: 15 Box step overs (24/20″) 10 Dumbbell snatches (50/35) 5 Hand release...Read More
