FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything!   Strength & Conditioning: Partner WOD 2 sets of: 1-2-3-4-4-3-2-1 rep rounds* of: Squat snatch (135/93) Muscle-ups   For time (8:00 cap for each set) *Partners alternate complete rounds. “A” does 1 snatch and 1 muscle-up. “B” then does 2 snatches and 2 muscle-ups. Pattern continues until set is completed. Then both partners rest for 6:00, then perform set 2.     Post results and experiences to commentsRead more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything!   Endurance: 5:00  Row/ski* at easy pace …directly into… 2:00 Bike for max calories Rest 3:00   4 rounds for total calories *Row for 2 rounds and ski for 2 rounds     Post results and experiences to commentsRead more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything!   Conditioning: Every 4 minutes perform 1 set of: 20/16 Calorie row 20 Wall-ball shots (20/14) 50-ft Double dumbbell overhead walking lunges (2×50/35) Rest remaining time 4 sets for completion   Strength: Pause* Front Squat 3 reps @ 65, 70, 70, 75, 75%   For quality *3 second pause at the bottom     Post results and experiences to commentsRead more

Conditioning: 4 Sets of: Every 2:30, perform the following: 15/12 Cal bike 12 Front squats (155/103) Max rep muscle-ups* Rest 4:00 between sets   For score *Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner     Post results and experiences to commentsRead more

Black Friday WOD time is 0900 only. Saturday class is normal time. Join us TODAY for a FREE trial class! No CrossFit experience needed!   “Black Friday” Partner WOD 20 Clean and Jerks* (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/213)   For Time Compare to Friday, 26 November 2021   *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns...Read more