CrossFit - Fri, Dec 26Christms Week Holiday Hours12/23 Last Class is 4:30pmXmas Eve 2 Classes 8:30 & 9:30amChristmas Day CLOSED12/26 8:30  & 9:30am Coach Bon's [...]

CrossFit - Thu, Dec 25Christms Week Holiday Hours12/23 Last Class is 4:30pmXmas Eve 2 Classes 8:30 & 9:30amChristmas Day CLOSED12/26 8:30  & 9:30am Coach Bon's [...]

CrossFit - Wed, Dec 24Christms Week Holiday Hours12/23 Last Class is 4:30pmXmas Eve 2 Classes 8:30 & 9:30amChristmas Day CLOSED12/26 8:30  & 9:30am Coach Bon's [...]

CrossFit - Tue, Dec 23Christms Week Holiday Hours12/23 Last Class is 4:30pmXmas Eve 2 Classes 8:30 & 9:30amChristmas Day CLOSED12/26 8:30  & 9:30am Coach Bon's [...]

CrossFit - Mon, Dec 22Christms Week Holiday Hours12/23 Last Class is 4:30pmXmas Eve 2 Classes 8:30 & 9:30amChristmas Day CLOSED12/26 8:30  & 9:30am Coach Bon's [...]

CrossFit - Sun, Dec 21Warm-upcariocasoldier kicksamson stretchrunners Lunge200 M Runhigh kneebutt kickers200 M Run2x10band pass thru30 sec hang from bar5 Burpees 5 T2BMetcon (Time)3x 200 [...]

CrossFit - Sat, Dec 20Warm-up2 min cardio10each:pvc pass thruOHSsnatchhollow rocksupermanempty bar 5x thru complex1 snatch1 hang power snatchOHSSnatch BalancesnatchSnatch (3@80%, 3@85, max @ 90%)CrossFit Games [...]

CrossFit - Fri, Dec 19Warm-up2 Min cardio10 Alt Scorpion10 Alt Runners LungeHip Circle10 steps each side10 Squats20 Bridge2 Rounds100 M Run6 KB Swings5 Push Ups5 [...]

CrossFit - Thu, Dec 18Warm-up3 Min CardiocariocasoldierRunners Lunge2x 10 eachband pass thryOHSPull apartface pullSkill WorkSLIPS ScalesL-SitsInversionsPlanksStretchingMetcon (AMRAP - Rounds and Reps)20 Min AMRAP3 Rounds10 DB [...]

CrossFit - Wed, Dec 17Warm-up10 Alt ScorpionXO Sym Plyo3 Rounds200 M Run8 ring rows6 Shoulder Press 45/35Shoulder Press (3@80%, #285%, max @ 90%)Metcon (Checkmark)4 Rounds400 [...]