11.25.2020Last class is 5:30pm Thanksgiving 1 WOD 8:00am!Back Squat (4x2 90%)Metcon (Time)For Time 10 HSPU 20 Pull Ups 30 KB Swings 53/35 40 Sit Ups [...]

11.24.2020Wednesday last class is 5:30pmDeadlift (4x2 90%)Metcon (Time)3 RFT 20 KB Snatch 35/26 (rx+) 53/35 40 Mtn Climbers 10 BurpeesNov 2020 Row 250M (Time)Set rower [...]

11.23.2020Monday - Let's do this!Skill Work6 min emom clean pull power clean hang power clean high hang power clean Full clean Go light and work [...]

11.22.2020Shoulder Clinic is today at 11am!Snatch (5x3 75-80%)CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / [...]

11.21.2020Shoulder Clinic is tomorrow at 11am!Accessory Work3x6 ATYW Lateral Raise Hinge Reach Band Pull ApartsMetcon (AMRAP - Reps)2 min on 1 min rest 1.Row for [...]

11.20.2020Don't forget to order Prather Beef online, use the coupon code and enjoy free shipping to the gym!Metcon (Time)Choose one of the following 3 5 [...]

11.19.2020Nutrition Challenge meeting kick off tonight! 6:30pm!Front Squat (3x5 75-80%)Metcon (AMRAP - Rounds and Reps)15 min amrap 10 db snatch 30/20 (rx+) 50/35 10 db [...]

11.18.2020How's the rowing going?Push Press (3x5 75-80%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 (rx+) 115/75 Toes To BarBonus AbsNot so optional.... 10-9-8-7-6-5-4-3-2-1 Ab Wheel Sit Ups [...]

11.17.2020Surviving the Holidays Nutrition Clinic starts this Thursday!Clean and Jerk (5x3 75-80%)Metcon (Weight)16 min EMOM 1. 6 Hang Power Cleans & 4 Burpees over the [...]

11.16.2020Free Guest Day!Skill WorkTabata Handstand Hold Kettle Bell SwingsMetcon (AMRAP - Rounds and Reps)3 x 3 min amrap w 1:30 min rest Pick up where [...]