2.27.2022Back Squat (7x2 record heaviest)Metcon (Time)3 RFT 30/25 Row/Bike/Ski 15 Russian KB Swings 53/35 (rx+ 70/53) 15 Goblet Squats 20 Double Unders

2.26.20228-11 is the 22.1 Open today! Class times will be doing the same workout!Warm-up400 m Run 50 ft bear crawl, 50 ft soldier kick, 50 ft samson stretch, 50 ft side lunge pvc - 10 [...]

2.25.20228-11 the open is tomorrow regular class times - the wod will be Open 22.1 workoutMetcon (Time)Partner Wod For Time 2000M Row 2000M Bike (any) 1 mile Run 50 Hang Power Snatch 75/55 50 OHS [...]

2.24.2022The Open starts today! Sign up! crossfit.com 6:30 PM - Skills Class will be added for those that want the 22.1 Open prep. regular 6:30 CF class will continue as planned tooDeadlift (7x2 record heaviest)Metcon [...]

2.23.2022The First open workout is announced tomorrow!Accessory Work3x8 single leg RDL, 3x15 Tib Raise, 3x15 KOT Calf, 3x6 Sissy Squat, 3x6 each bulgarian split squat THEN 3x15 Band Pull apart, banded tricep press, Zottman CurlsMetcon [...]

2.22.2022Saturday 8-11 The Open!Skill WorkStretch it out for the skill: Handstands (coach choice)Metcon (AMRAP - Rounds and Reps)4 min Amrap 4 HSPU 2 Wall Balls 20/14 20 Double Unders 2 minute restMetcon (AMRAP - Rounds [...]