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) * Calories listed are for MMM teams. For co-ed teams, for each M on team, 40 Calories; for each F on team, 32 Calories.     Post results and experiences to commentsRead more

Join us this Friday, 05 May 2023 for a FREE class! Class times are 0530, 0845, 1200, and 1730. No experience needed!   Conditioning: As many reps* as possible in 2:00 of the following: 200m Run Max pull-ups in remaining time   …Rest 1:00 then…   As many reps as possible in 2:00 of the following: 200m Run Max push-ups in remaining time   …Rest 1:00    4 Rounds for total reps of each exercise *If you have a vest (20/14) wear it   …Rest 3:00 and then…    Accessory Core Work: 0:45 Hollow hold 1:00 Rest 0:45 Side low plank hold (right) 1:00 Rest 0:45 Side low plank hold (left) 1:00 Rest 0:45 Arch hold 1:00 Rest   2 Rounds for quality     Post results and experiences to commentsRead 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 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 *Partner teams can chose to row, bike, or ski   This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida. Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children. A longtime CrossFit athlete,...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 @ 55% 3 @ 65% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences to commentsRead more