Join us this Friday, 06 January for a FREE trial WOD! No fitness experience needed. We can modify everything! Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE   Conditioning: As many rounds and reps as possible in 15 minutes of the following: 50/40 Calories row …then… 10 GHD Sit-ups 1-2-3-4-5-6-7… Power cleans (185/123)   For score     Post results and experiences to commentsRead more

Join us this Friday, 06 January for a FREE trial WOD! No fitness experience needed. We can modify everything! Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE Conditioning: 25 Front squats (95/63) 75 Double-unders 25 Pull-ups 3:00 Rest   4 Rounds for total time (30:00 cap)     Post results and experiences to commentsRead more

Happy New Year!! Class TODAY is at 0900 ONLY.   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Friday, 31 December 2021 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back squats. Must add weight to snatch bar, clean, and complete.     Post results and experiences to commentsRead more

Join us TODAY for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   Conditioning: “2023” Partner WOD* 10 rounds of: 20 Calories row 23 Calories bike   For time *Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.   Skill: 20-15-10-5 rep rounds of: Toes-2-bar Strict handstand push-up   For time (15:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, December 31st for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 1 Squat snatch (135/93) 3 Clean and jerks (135/93) 30 Double unders   For score   Core: 50-ft Axle bar front rack walking lunges (130/90) 20 GHD sit-ups 50-ft Axle bar front rack walking lunges …rest 1:30, then… 20 GHD sit-ups 50-ft Axle bar front rack walking lunges 20 GHD sit-ups …rest 1:30, then… 50-ft Axle bar front rack walking lunges (130/90) 20 GHD sit-ups 50-ft Axle bar front rack walking lunges   For time (15:00 cap)     Post results and experiences to commentsRead more