1.6.2022Squat Skill Session Saturday 1/15 10am. Squat, Front Squat & Overhead Squat $20 with Coach TyWarm-up200 M Run 50 ft spider man, 50 ft bear [...]

1.5.2022Skill WorkRing Muscle Up PistolsMetcon (AMRAP - Rounds and Reps)17 min Amrap 3 Muscle Ups 7 DB Hang Power Cleans 50/35 10 PistolsMetcon (AMRAP - [...]

1.4.2022Warm-up400m run red band 10 each - pass thru, ohs, pull apart, single arm shoulder press Bring Sally Back Squat - because it's fun - [...]

1.3.2022regular scheduleWarm-up200 meters 3 inch worms 50 ft burpee broad jump 50 ft samson Tabata Wall BallsClean and Jerk (to heavy single drop20% 3x3)Metcon (AMRAP [...]

1.2.20221 class today 9:30amMetcon (Time)Hill 600 Buy In 8 Rounds 8 hang squat cleans 75/55 (rx+ 115/75) 8 HSPU 12 Front Rack Lunge Buy out [...]

1.1.2022Happy New Year! 9:00am class todayDeadlift (5@75%, 5@85%, max 95%)Metcon (AMRAP - Reps)2 xs thru list 2 min work, 1 min rest 1. Row/Bike/ski for [...]

12.31.20219:30 & 10:30 am todayWarm-upMax Out Day - let's get warm 400 m run or row 10 PVC pass thru, OHS, GM, Leg kicks, around [...]

12.30.20215:30, 6:30, 9:30am 4:30 & 5:30pm No Youth CrossFit this weekSkill WorkRope ClimbsMetcon (Time)3xs 2 Rounds 30 Double Unders 20 Cal Row/bike/ski 10 Pistols 1 [...]

12.29.20215:30, 6:30, 9:30am , 4:30 weight lifting & 5:30pmWarm-up3xs 200M (you choose - but if its the bike erg, 400 M) 50 ft bear crawl, [...]

12.28.20215:30, 6:30, 9:30am, 4:30& 5:30pm No Youth CrossFit this weekSnatch (snatch to heavy single, drop 20% do 3x3)Metcon (AMRAP - Reps)Tabata Deadlifts with Snatch weight [...]