Join us TODAY for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Accessory/Skill: Every minute on the minute, for 7 minutes, perform: 3 Strict pull-ups with 3 x 1 x 3 tempo   For quality   Conditioning: 21-15-9 Rep rounds of: Double dumbbell thrusters (50/35) Burpees   …Rest 3:00 then…   9-15-21 Rep rounds of: Box Jumps (30/24″) Ab-mat butterfly sit-ups   For time (20:00 cap)     Post results and experience to commentsRead more

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Endurance: 1000m Row* 3:00 Rest   5 Rounds for pacing quality *Each round row the first 750m at 95% of your 6-minute row pace.  For the last 250m each round, speed up your pace to 102% of your 6-minute row pace.     Post results and experience to commentsRead more

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Strength/Skill: Segmented clean pull* + clean pull + squat clean 3** @ 35 % 3 @ 50% 2 @ 60% 1 @ 70% 1 @ 75% 1 @ 75%   For quality (15:00 cap) *For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull. **Perform 3 complete complex series at 35%, and so on at each percentage   Conditioning: 2016 CrossFit Games Open WOD 16.2* Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans (135/83) If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans (185/113) If completed before 8 minutes,...Read more

Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 3 Power snatches (95/63) 3 Bar facing burpees   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-to-bar 21 Double unders   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 7 minutes of: 10 Wall-ball shots (20/14)@(10/9′) 50′ Handstand walk   For score   Strength: Hang Power Clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences in commentsRead more

Join us for a FREE WOD today at any of the following class times: 0530, 0630, 0845, 1200, 1730   Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time     Post results and experiences to commentsRead more