12.3.2021The CrossFit Total (Total Weight)

12.2.2021Metcon (Time)partner wod 6 RFT 21/15 cal bike/row/ski 21 box jumps 24/20" 21 Sit Ups Alternate Full Rounds with partner - rest while partner works.Mobility1 [...]

12.1.2021Clean (7x1 record heaviest)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for [...]

11.30.2021Accessory Work3x6 each side ATG Split Squat Side lunge 6 Sissy Squat THEN 3x8 Single Arm DB Shoulder press DB Row 12 Banded strict pull [...]

11.29.2021Christmas Party is This SaturdayOverhead Squat (7x1 record heaviest)Overhead Squat (drop to 60% 2x3 w/4 sec pause @ bottom)Metcon (Time)3 RFT 500/400 meters row/bike/ski 21 [...]

11.28.20211 class 9:30am800m Run (Time)Max Effort 800m Run3 min rest400m Run (Time)Max Effort 400m Run2 min rest - 400m Run (Time)Max Effort 400m Runyes, you're [...]

11.27.20211 class 9 amAccessory Work3x 5 ATYW 5 Prone Press 12 Band Pull Aparts 6 Lateral RaisePendlay Row (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds [...]

11.26.202110:30am & Noon classes todaySmette (Time)with partner For Time 4000 m row/3000 M row (women) while partner A rows Partner B does Amrap: 5 Toes [...]

11.25.20218m wod 9am Yoga 9:45 Paleo Pecan PieMetcon (Time)7 RFT 100 M Farmers Carry 30/20 (rx+ 50/35) 10 DB Hang Squat Clean 10 Pull Ups [...]

11.24.2021Last class today is 4:30pmShoulder Press (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)18 min AMRAP 10 Pistols 20 Shoulder to Overhead 75/55 (rx+ [...]