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 (today's heavy single Snatch Wt.). 1 minute break, then 2. [...]

12.27.2021Class schedule: 5:30, 6:30, 9:30am, 4:30 & 5:30pmBack Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)5 min AMRAP 6 C2B Pull ups 6 Front Squat 75/55 (rx+ 115/75) 2 min REST 5 min Amrap [...]

12.26.20211 class 9:30amMetcon (AMRAP - Rounds)30 min EMOM 1,2,3,4,5,6 - 5xs thru 1. Row 12/10 (rx+ 15/12) 2. 6 Power Snatch 75/55 (rx+ 95/65) & 6 Overhead Squat 3. Bike 12/10 (rx+ 15/12) 4. 20 [...]

12.25.2021Merry Christmas, Everyone! Below are a few home workouts - we will see you tomorrow!Warm-upTHE GYM IS CLOSED TODAY - You can choose to do a WOD listed below from home!Metcon (Time)5 Rounds 10 Burpees [...]

12.24.2021Merry Christmas Eve! 1 class today, 9:30am12 days of Christmas (Time)1 power snatch (105/75) 2 ring dips 3 burpees 4 pull ups 5 t2b 6 push ups 7 air squats 8 jumping lunges 9 box [...]

12.23.20214:30pm is the last class of the dayWarm-up400 m row or run Dynamic BandsMobility15 minutes with Coach Foam Roll, Lacrosse ball, Banded stretch, Couch stretch, etc.Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell [...]