1.21.2022Get signed up for the inhouse throwdown - individual edition - FRAN Followed by a Bday party for Coaches Tim & JoshCoe (Time)Ten rounds for [...]

1.20.2022Skill Work3x 15 TIB Raise 15 Calf Raise 15 KOT calf raise 10 single leg RDL 10 ATG Split Squat 10 Glute Bridge 10 Partner [...]

1.19.2022Warm-up400 M Green band upper body stretches on the rig Empty Bar - Power Clean skill work HSPU progressionPower Clean (3x5 70-80%)CrossFit Games Open 15.4 [...]

1.18.2022Time to sign up for the In House Throwdown!Warm-up2 rounds 200 M Run 50 ft each: solider kick, burpee broad jump, Side Lunge, Samson stretch [...]

1.17.2022Get signed up for the In House Throwdown - Individual Edition - Fran & Scaled Fran 1/29 followed by a Bday party for coaches Tim [...]

1.16.2022Power Clean & Power Jerk (7x1 record 1x1)Power Clean & Push Jerk - 7x1 record heaviestGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#MobilityCouch, [...]

1.15.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

1.14.2022Squat Clinic is tomorrow 10am with Coach Ty Squat, Front Squat & Overhead Squat $20Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - [...]

1.13.20221.29.2022 - Individual In House Throwdown - Get signed up!Front Squat (4x6 60-65%)Metcon (AMRAP - Rounds and Reps)14 min Amrap 2 Power Cleans 95/65 (rx+ [...]

1.12.2022Sat 1/29 Individual In House Throwdown - Fran Get signed up! Comp is followed by a birthday party for Coaches Tim & Josh400m Run (Time)Max [...]