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 Squats 3. 2 rounds: 10 DL 185/125 (rx+ 225/155) 10 [...]

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 of you had the pleasure of working out with him, [...]

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 30#/20# to your back squat each round 10 back squats [...]

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 4 min amrap 1:30 min rest 10 Pistols 1 Rope [...]

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 Push Ups 15 Toes To Bar 20 Wall Balls 20/14

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) 20 Double Unders 20 Air Squats 1 Wall Walk (rx+ [...]