1.26.2022sat 8am - In house Throwdown - Let's Do this!Push Press (4x3 80-90%)Metcon (AMRAP - Rounds and Reps)4x: 3 min amrap w/ 1:30 min rest [...]

1.25.2022Get signed up for the In House Throwdown this Saturday! Fran & Scaled Fran! $10 Followed by a bday party for Coaches Tim & JoshAccessory [...]

1.24.2022Re-test of "925"925 Level 1 (Time)5 RFT 15 Box Jumps 24/20" 10 Thrusters 95/65 (rx+ 135/95) 250 M Row rest 2 minutes after Every Round925 [...]

1.23.2022Shoulder Press (3x5 70-80%)Metcon (Time)5 RFT 400 M Run 12 Hang Squat Snatch 75/55 (rx+ 115/75) 8 Bar Facing Burpees 12 Push Jerks

1.22.2022CrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + [...]

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 [...]