1.30.3019Happy Birthday Coach JoshFront Squat (4x8 70-75%)Metcon (AMRAP - Rounds and Reps)20 min amrap 25 wall balls 20/14 10 burpee box jumps 24/20" 2 rope [...]

1.29.2019Happy Birthday Coach Tim!Deadlift (4x8 70-75%)Metcon (AMRAP - Rounds and Reps)13 min amrap 8 barbell split cleans 95/65 12 push ups 8 ring rows 12 [...]

1.28.2019Power Snatch (3x3 40%)Hang Snatch (Squat 3x3 50%)Hang Power Snatch (2x2 60%)Snatch (squat 2x2 70%, 2x1 80%, 2x1 90%)Helen (Time)3 Rounds for time of: 400m [...]

1.27.2019Clean (3x3 HPC 40%, 3x2 HC 50%, 2x2 HC 60%, 2x2 HC 70%)Metcon (Time)3 RFT run 400 M 4 HPC 115/75 (rx+) 135/105 4 Hang [...]

1.26.2019Accessory Work3x6 ITWY 6x hurdle jumps 3x30 sec calf raises on wall Metcon (AMRAP - Reps)3x thru 1 min on 1 min off 1. row [...]

1.25.2018The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A [...]

1.24.2019Metcon (Weight)Front Rack Lunge 3x6 each leg without moving feet Metcon (AMRAP - Rounds and Reps)17 min amrap 50 wall balls 20/14 100 M Run [...]

1.23.2019Thruster (7x1 record heaviest)CrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 [...]

1.22.2019Skill WorkKipping and butterflyMetcon8 min emom 1. 8 kip swings 8 snap to hollow (hands and feet on floor quickly lift to hollow position) 2. [...]

1.21.2019We will have a full schedule of classes today. Our 9am - 30 minute Hiit class is open to everyone, bring your kids! All Drops [...]