Join us this Friday, Feb 20th for a FREE drop in at any class! No experience needed. Friday at 6:45pm: lower back health seminar from Vitality Therapy   Skill Work: 10 Handstand shoulder taps* 1:30 Rest   4 Rounds for quality *Advanced: handstand shoulder taps Intermediate: handstand head taps Beginner: Box handstand shoulder taps   Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 15 minutes of the following: 2-4-6-8-10… Wall walks 8-16-24-32-40… Calories biked   For score     Post results and experience to commentsRead more

Join us this Friday, Feb 20th for a FREE drop in at any class! No experience needed. Friday at 6:45pm: lower back health seminar from Vitality Therapy   Endurance: 10/8 Calories skied 10/8 Calories biked 10/8 Calories rowed 2:00 Rest   8 Rounds for total time     Post results and experiences to commentsRead more

Join us this Friday, Feb 20th for a FREE drop in at any class! No experience needed. Friday at 6:45pm: lower back health seminar from Vitality Therapy   Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63)   For time Compare to Monday, 17 January 2022   This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January. The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the...Read more

Join us this week, Jan 9th-14th for FREE! Any class! No experience needed! Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE   Conditioning: Partner WOD 3:00 Sled drag for tonnage* 1:00 Rest 3:00 Bike for calories 1:00 Rest 3:00 Dumbbell snatches (50/35) 1:00 Rest 3:00 Row for calories 1:00 Rest 3:00 D-Ball cleans (100/70) 1:00 Rest 3:00 Ski for calories 1:00 Rest   2 rounds for score *Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.     Post results and experiences to commentsRead more

Join us this week, Jan 9th-14th for FREE! Any class! No experience needed! Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE   Conditioning: Partner WOD As many rounds and reps as possible in 5-minutes of… 12 Synchronized deadlifts (95/63) 9 Synchronized hang power cleans 6 Synchronized shoulder-to-overhead   For score   …Rest 5:00 then…   2 Rounds of 3-minute EMOM… Minute 1: 0:50 Max pull-ups Minute 2: 0:50 Synchronized alternating forward lunges (95/63) Minute 3: 0:50 Synchronized bar-over-burpees   For score   …Rest 5:00 then…   24-18-12 rep rounds* of: Wall balls (20/14)@(10/9′) Hang power snatch (95/63)   For time (7:00 cap) *Equal work     Post results and experience to commentsRead more