1.4.2020Clean (5x3 85%)Metcon (AMRAP - Rounds and Reps)7 min amrap 30 singles (rx+) Double Unders 5 Hang Squat Cleans 115/75 (rx+) 155/105

1.3.2020Metcon (AMRAP - Rounds and Reps)30 min amrap 200 M Run 12 thrusters 75/55 (rx+) 95/65 12 burpees over the bar 12 knees to elbow

1.2.2020Holiday schedules are over - regular class times are backBack Squat (5x3 80%)Metcon (Time)min 0-5 50 Wall Balls for time 20/14Metcon (Time)min 5-10 for time [...]

1.1.201 class today at 9:30amSkill WorkHandstands, practice, tabata, Coaches Choice ;)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

12.31.20194 classes today: 5:30am, 9:30am, 4:30pm, 5:30pmDeadlift (5x3 85%)Metcon (AMRAP - Rounds and Reps)14 min amrap 5 power cleans 75/55 10 Front rack lunge 115/75 [...]

12.30.2019Regular SChedule today!Split Jerk (5x2 85%)Metcon (Time)3 RFT 400 M Run 15 Knee Raises (rx+) T2B 15 Box Jumps 24/20 - step ups are scaled [...]

12.29.2019Snatch (4x2 80%)CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

1.28.2019Regular hours todayShoulder Press (5x5 record heaviest )Baseline (Time)500 meter row 40 air squats 30 sit ups 20 push ups 10 pull upsMetcon (Time)after 3 [...]

12.27.2019regular class schedule todayMetcon (Time)21-15-9 Wall Balls 20/14 Medicine ball cleans V-Ups Deadlifts 185/125 (rx+) 225/155 Ring Rows rx - body level to floor, knees [...]

12.26.20194 classes today 9:30 & 10:30am 5:30 & 6:30pmFront Squat (5x5 record heaviest)Metcon (4 Rounds for reps)4 times - 2 min amrap w/2 minute rest [...]