1.2.20221 class today 9:30amMetcon (Time)Hill 600 Buy In 8 Rounds 8 hang squat cleans 75/55 (rx+ 115/75) 8 HSPU 12 Front Rack Lunge Buy out [...]

1.1.2022Happy New Year! 9:00am class todayDeadlift (5@75%, 5@85%, max 95%)Metcon (AMRAP - Reps)2 xs thru list 2 min work, 1 min rest 1. Row/Bike/ski for [...]

12.31.20219:30 & 10:30 am todayWarm-upMax Out Day - let's get warm 400 m run or row 10 PVC pass thru, OHS, GM, Leg kicks, around [...]

12.30.20215:30, 6:30, 9:30am 4:30 & 5:30pm No Youth CrossFit this weekSkill WorkRope ClimbsMetcon (Time)3xs 2 Rounds 30 Double Unders 20 Cal Row/bike/ski 10 Pistols 1 [...]

12.29.20215:30, 6:30, 9:30am , 4:30 weight lifting & 5:30pmWarm-up3xs 200M (you choose - but if its the bike erg, 400 M) 50 ft bear crawl, [...]

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 [...]

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 [...]

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) & [...]

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 [...]

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 [...]