Join us Friday, 10 March for a FREE drop in at any class time! No experience needed! Conditioning: As many rounds and reps in 6-minutes of the following:   500m Row buy-in then…. In remaining time, AMRAP the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters   For scores (Score A is row time and score B is total reps completed)   …Rest 5:00 then…   21-15-9 Wall balls (20/14)@(10/9′) Hang power snatches (95/63)   For time (7:00 cap)   …Rest 5:00 then…   Every minute on the minute, perform the following: 0:50 Max pull-ups 0:50 Max alternating forward lunges 0:50 Max line facing burpees   2 Rounds for score     Post scores and experiences to comments *WODs courtesy of Festivus Games 2023, individual divisionRead more

Join us Friday, 10 March for a FREE drop in at any class time! No experience needed!   Conditioning: Every minute on the minute, complete the following: Minute 1: Max calories in 45-seconds* Minute 2: Max box jump overs (30/24) in 45-seconds Minute 3: Max GHD sit-ups/toes to bar in 45-seconds Minute 4: Rest   7 Rounds for score *row/bike/ski/row/bike/ski/row     Post results and experiences to commentsRead more

Join us Friday, 10 March for a FREE drop in at any class time! No experience needed! Conditioning: Option 1: Endurance 200m Run 250m Row 600m Bike 400m Run 500m Row 1200m Bike 600m Run 750m Row 1800m Bike   For time (35:00 cap)     Option 2: 2023 CrossFit Games Open WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall-walks 50 Double unders 15 Snatches (95/65) 5 Wall-walks 50 Double unders 12 Snatches (135/95)   If completed before the 6-minute cap, add 3-minutes and complete: 20 Strict handstand push-ups 50 Double unders 9 Snatches (185/125)   If completed before the 9-minute cap, add 3-minutes and complete: 20 Strict handstand push-ups 50 Double unders 6 Snatches (225/155)   For time (score is not completed)     Post results and experiences to comments  Read more

Friends and Family, come cheer on our athletes for Open WOD 23.3 today! Conditioning: 2023 CrossFit Games Open WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall-walks 50 Double unders 15 Snatches (95/65) 5 Wall-walks 50 Double unders 12 Snatches (135/95)   If completed before the 6-minute cap, add 3-minutes and complete: 20 Strict handstand push-ups 50 Double unders 9 Snatches (185/125)   If completed before the 9-minute cap, add 3-minutes and complete: 20 Strict handstand push-ups 50 Double unders 6 Snatches (225/155)   For time (score is not completed)     Post results and experiences to commentsRead more

Join us today, 03 March for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.3! Conditioning: Option 1: Complete as many reps as possible in 25-minutes of: 500m Row 40 Abmat sit-ups 30 Dumbbell squats (50/35) 1200m Bike 20 Double unders 10 Strict pull-ups   For score   Option 2: 2023 CrossFit Games Open WOD 23.3 Strategy and Practice Will be explained and coached at gym   Option 3: 2023 CrossFit Games Open WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall-walks 50 Double unders 15 Snatches (95/65) 5 Wall-walks 50 Double unders 12 Snatches (135/95)   If completed before the 6-minute cap, add 3-minutes and complete: 20 Strict handstand push-ups 50 Double unders 9 Snatches (185/125)   If completed before the 9-minute cap, add 3-minutes and complete: 20 Strict handstand...Read more