Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: Partner WOD* “Cindy Lou and the Grinch” As many rounds and reps as possible in 30-minutes of the following: 3 Weighted strict pull-ups (35/25) 6 Deficit plate push-ups (2″ deficit)* 9 Front squats (135/93)   For score *Partners alternate exercises throughout rounds. Must tag between exercises. Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.     Post results and experiences to commentsRead more

Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Endurance: “Tabata These Gifts” For the following exercises, perform 0:20 of work, following by 0:10 rest for 8 rounds*… Ski for max calories Bike for max calories Row for max calories   For total calories *Rest 4 minutes after each machine   Strength: 2 Push jerk + 2 Split Jerk @ 50% of 1-RM Jerk 2 Push jerk + 2 Split Jerk @ 60% 2 Push jerk + 1 Split Jerk @ 65% 2 Push jerk + 1 Split Jerk @ 70% 2 Push jerk + 1 Split Jerk @ 75%   For quality     Post results and experiences to commentsRead more

.Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: Partner WOD* 1:00 Max d-ball cleans (100/70) 1:oo Rest 1:00 Max kettlebell deadlifts (72/53) 1:oo Rest 1:00 Max ski for calories 1:oo Rest   2 Rounds for total score *Each partner does 30 seconds of max reps each movement   Strength: Every two minutes on the minute, complete 1 Deadlift*   For heaviest load   *Athlete starts with 40% of their 1-rep max deadlift, for first 5 sets, add 10%. After 80%, add 5% every two minutes until failure.     Post results and experiences to commentsRead more

Join us TODAY at 0900 for a FREE trial class! No CrossFit experience needed!   Conditioning: Partner WOD 3 Rounds of… 30 Deadlifts (225/153) 40 Wall-ball shots (20/14)@(10/9′)   …Rest 4:00 then…   3 Rounds of… 30 Overhead squats (135/93) 40 GHD Sit-ups   For total time     Post results and experiences to commentsRead more

Wonderful Christmas party!! We loved having everyone who came, and missed all those who could not be here!! Join us Saturday, December 17th, at 0900 for a FREE trial class! No CrossFit experience needed!   Conditioning: 15 Push jerks ( 95/63) 12 Chest to bar pull-ups 9 Sumo deadlift high pulls (95/63)   5 Rounds for time (13:00 cap)   Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 85%   For quality     Post results and experiences to commentsRead more