CrossFit - Thu, Oct 2October 22nd - THINK PINK fundraising event!  Wear Pink, come workout and show some support for Shelli as she courageously battles [...]

CrossFit - Wed, Oct 1Warm-upSolider KickCariocaRunners Lunge200 M Run2xATWY8 Cuban Press8 ea single arm Tricep Press20 Jump Rope--4 Min Amrap2 Shoulder Press2 Push Press2 Push [...]

CrossFit - Tue, Sep 30Warm-up2x10 Banded Pass Thru10 Pull Apart10 Box Dips10 Slant Board Goblet Squat10 Cossack Squat10 Ring Rows30 second hang from Rings or [...]

CrossFit - Mon, Sep 29WhiteboardMonday FixWarm-upsoldier kickrunners lunge 3 squat 3 stepside lungeBear CrawlEMOM5 Min EMOM3 Air Squat3 Back Squat3 Burpees40-50% of Back Squat 1RMBack [...]

CrossFit - Sun, Sep 28Warm-up2x10 PVC Pass Thru4 PVC Samson10 PVC thruster10 Slant Board Goblet SquatEMOM4 Min EMOM1 Curtis P2 Push jerksPush Jerk (4x4 75-80%)Metcon [...]

CrossFit - Sat, Sep 27Warm-up2xcariocarunners lungeinch wormxo Sym Pull Downxo sym Victory10 Hollow Rock10 Superman20 Sec Hang10 Scap Pull30/25 cal row/bike/skiSkill WorkToes 2 Bar & [...]

CrossFit - Fri, Sep 26Warm-upRunners LungeBear Crawl3 Squat 3 stepinchworm20 Hollow Rock20 SupermanEMOM5 min EMOM2 thruster2 power snatch2 hang squat clean2 OHS1 BurpeeTommy Mac (Time)For [...]

CrossFit - Thu, Sep 25Warm-up2x10 pvc pass thru10 Ohs5 inch worms10 XO Sym WY negative10 Xo sym Flyes10 XO sym Bear HugsBurgener Warm-upBURGENER WARM-UP: 1. [...]

CrossFit - Wed, Sep 24Warm-up2xhamstring sweepsoldier kickrunners lungeinch wormburpee broad jumpsamsonthen2x 8 seated Good morning25 ft Death march8 each single leg RDLBEGINNERS CLASS SKILLDeadlift & [...]

CrossFit - Tue, Sep 23Warm-upsoldier kick3 squat 3 stepinch wormside lunge3x5 good morning5 front squat5 push press2 thrustersEMOM5 min EMOM2 front squats2 thrustersadd weight each [...]