2.1.2022Skill WorkSplit Jerk 2x2 50%, 1x2 60%, 1x2 70%, 1x1 80%Split Jerk (3x1 90%)Metcon (Time)3 RFT 400 M Run 10 Clean & Jerks 135/95 (rx+ [...]

1.31.2021Have you signed up for the CrossFit Open Yet?Metcon (Time)For Time 50-40-30-20-10 Sit Ups Double Unders DB Snatch 35/20 (rx+ 50/35) Push UpsMobility2x30 sec each [...]

1.30.2022MetconFartlek (speed play) running 800 m run warm up 1 mile run - 100 m fast, 100m slow, 200 M fast, 200 m slow, 400 [...]

1.29.2022In House Throwdown is TODAY! 8am! Followed by a Bday party for Coaches Tim & JoshFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsScaled Fran (Time)21-15-9 Thrusters [...]

1.28.2022Skill WorkHandstand Push UpsHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of [...]

1.27.2022Deadlift (4x3 80-90%)Metcon (Time)3 RFT 100M Run 10 Box Dips (rx+ ring dips) 15 DB Deadlift 30/20 (rx+ 50/35) 100 M Farmers Carry - DB [...]

1.26.2022sat 8am - In house Throwdown - Let's Do this!Push Press (4x3 80-90%)Metcon (AMRAP - Rounds and Reps)4x: 3 min amrap w/ 1:30 min rest [...]

1.25.2022Get signed up for the In House Throwdown this Saturday! Fran & Scaled Fran! $10 Followed by a bday party for Coaches Tim & JoshAccessory [...]

1.24.2022Re-test of "925"925 Level 1 (Time)5 RFT 15 Box Jumps 24/20" 10 Thrusters 95/65 (rx+ 135/95) 250 M Row rest 2 minutes after Every Round925 [...]

1.23.2022Shoulder Press (3x5 70-80%)Metcon (Time)5 RFT 400 M Run 12 Hang Squat Snatch 75/55 (rx+ 115/75) 8 Bar Facing Burpees 12 Push Jerks