12.30.2019Regular SChedule today!Split Jerk (5x2 85%)Metcon (Time)3 RFT 400 M Run 15 Knee Raises (rx+) T2B 15 Box Jumps 24/20 - step ups are scaled [...]

12.29.2019Snatch (4x2 80%)CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

1.28.2019Regular hours todayShoulder Press (5x5 record heaviest )Baseline (Time)500 meter row 40 air squats 30 sit ups 20 push ups 10 pull upsMetcon (Time)after 3 [...]

12.27.2019regular class schedule todayMetcon (Time)21-15-9 Wall Balls 20/14 Medicine ball cleans V-Ups Deadlifts 185/125 (rx+) 225/155 Ring Rows rx - body level to floor, knees [...]

12.26.20194 classes today 9:30 & 10:30am 5:30 & 6:30pmFront Squat (5x5 record heaviest)Metcon (4 Rounds for reps)4 times - 2 min amrap w/2 minute rest [...]

Christmas DayWe are closed today You can do a 5k or 100 burpees for time on your own!

12.24.20198:30 & 9:30am ONLY with coach JessMetcon (AMRAP - Reps)3 person team, 2 working - 1 on KB, 1 on DB - 1 rests - [...]

12.23.2019Regular schedule today!12 days of Christmas (Time)1 power snatch (105/75) 2 ring dips 3 burpees 4 pull ups 5 t2b 6 push ups 7 air [...]

12.22.2019Back Squat (4x8 70%)Metcon (AMRAP - Reps)2 rounds 1 min on 1 min work - haha, typo -it's REST 1. row 2. walking lunge 5 [...]

12.21.2019Bench Press (4x8 70%)Metcon (AMRAP - Reps)3 min amrap 9 thrusters 75/55 (rx+) 95/65 9 SDLHP 2 min rest 3 min amrap 9 power cleans [...]