4.5.20224/13 Wine Down Wednesday - Orangic wine tasting and mobility 6-7:30pm in Suite OClean (4x6 65%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

4.4.2022Wednesday 4/13 - Wine Down Wednesday - 6pm Suite O - Scout & Cellar Wine tasting and mobility! RSVPSkill WorkJump Rope, T2B & kipMetcon (AMRAP [...]

4.3.2022Deadlift (2x20 60%)Metcon (AMRAP - Rounds)18 min E2MOM 3xs thru 1. 20/16 cal Bike 2. 2 Rounds Cindy 5 Pull up, 10 push up, 15 [...]

4.2.2022Today's Hero Wod is in memory of our Fellow CrossFitter, Bryan Kastl. Many of you knew him from his days of Owning Hercules CrossFit. Many [...]

4.1.2022Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add [...]

3.31.2022Individual in house throwdown - Saturday 8am! It's for Everybody - get in here!!MobilityShoulder, Hip AnkleSkill WorkPistols & rope climbsMetcon (AMRAP - Rounds and Reps)3x [...]

3.30.2022Accessory Work3x 4 ATYW 8 Inverted KB Press 8 Zottman Curls 6 Sotts Press 8 Db RowMetcon (Time)4 RFT 400 m Run 20 Hand Release [...]

3.29.2022Karen & 2 K Row - In House Throwdown! Saturday 8amPush Jerk (2x20 50-60%)Metcon (Time)8 RFT 6 Clean & jerk (power ok) 115/75 (rx+ 155/115) [...]

3.28.2022Get signed up for the Individual In house Throwdown 4/2 8amBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch [...]

3.27.2022800m Run (Time)Max Effort 800m Run2 minute rest1000m Row (Time)Max Effort 1000m Row2 min rest400m Run (Time)Max Effort 400m Run1 min rest500m Row (Time)Max Effort [...]