CrossFit - Wed, Jan 25Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", [...]

CrossFit - Tue, Jan 24Power Clean (5x5 build to heaviest 1x5)Metcon (AMRAP - Rounds and Reps)13 min Amrap5 Thrusters 75/55 (rx+95/65 )10 Grasshoppers5 Power Cleans10 [...]

CrossFit - Mon, Jan 23Metcon (AMRAP - Reps)3 min Row, 3 min rest3 min Bike, 3 min rest3 min KB Swing 35/26 (rx+ 53/35), 3 [...]

CrossFit - Sun, Jan 22Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", [...]

CrossFit - Sat, Jan 21Deadlift (3@75%, 2@ 80%, 2X2 90%)Metcon (AMRAP - Reps)9 min Amrap3 Deadlift 155/115 (rx+ 185/125)3 Burpees Over the Bar (not bar [...]

CrossFit - Fri, Jan 20This Friday 1/20, Youth CrossFit will take place during the regular CrossFit Class 4:30-5:30pmMetcon (Time)8 RFT - 35 minute cap20 Lunges3 [...]

CrossFit - Thu, Jan 19This Friday 1/20, Youth CrossFit will take place during the regular CrossFit Class 4:30-5:30pmFront Squat (3@75%, 2@80%, 2x2@ 90%)Metcon (Time)For Time100 [...]

CrossFit - Wed, Jan 18Skill WorkToes to BarMetcon (AMRAP - Reps)Reverse Tabata10 Seconds on, 20 seconds rest1 minute rest between exercises1. Assault Bike2. Toes to [...]

CrossFit - Tue, Jan 17Shoulder Press (3@ 75%, 2@80%, 2x2 90%)Crossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box [...]

CrossFit - Mon, Jan 16Filthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses [...]