Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: 12/10 Calories biked/rowed* 6 Squat cleans (165/113) 2 Rope climbs (13′) Rest 3:00   6 Rounds for total time (35:00 cap) *Athletes will switch between bike and row each round.     Post results and experiences to commentsRead More

Conditioning: Partner WOD, equal work 3000m Bike …immediately into… 6 Rounds (partners alternate rounds) of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder-to-overhead   …then 2000m Row …immediately into… 4 Rounds (partners alternate rounds) of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder-to-overhead   …finally sell-out with… 100 Double-unders   For time (30:00...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Skill: 0:30 Wall-facing handstand hold (nose and toes) 0:30 Rest 0:30 Hollow hold 0:30 Rest   5 Sets for quality   Conditioning: Partner WOD As many reps as possible in 3:00 of the following: 75 Double-unders (each partner, at the...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: As many rounds and reps as possible in 20-minutes of the following: 10 Shuttle runs (25′ down and back) 2 Rope climbs (13′) 4 Clean and jerk (185/123)   For score     Post results and experiences to commentsRead More

Join us TODAY at any class time for FREE! No fitness experience needed! Scaling and progression options will be posted at gym. Conditioning: Partner WOD, equal work required 60 Front squats (135/93) 20 Wall walks 48 Front squats 16 Wall walks 36 Front squats 12 Wall walks 24 Front squat 8 Wall walks 12 Front...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

Conditioning: 5 Rounds of: 2 Wall walks 3 Power snatches (135/93) 4 Strict handstand push-ups 5 Clean and jerks (135/93)   …then…   4 Rounds of: 15 Hang power cleans (95/63) 10 Box jumps (24/20″)   …then…   3 Rounds of: 25 Overhead squats (45/33) 25′ Handstand walk   For total time (30:00 time cap)...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: 2 Bar muscle-ups 3 Wall-walks 4 Deadlifts (315/223)   10 Rounds for time (20:00 cap)     Post results and experiences to commentsRead More

Join us this Saturday the 22nd to cheer on all Festivus athletes! There will be no 1730 class on Friday, and no 0900 class Saturday. Normal class schedule resumes Monday the 24th.   Conditioning: 21-15-9 rep rounds of: Calories biked Alternating dumbbell snatches (50/35)   …Rest 7:00, then… 18-12-6 rep rounds of: Calories rowed Burpees-over-rower...Read More

Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed.   Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up)   5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until...Read More