WOD

1) Build to heavy 2 hang power clean + 1 jerk 2) For Time 25-20-15-10-5 cals bike 50-40-30-20-10 abmat sit ups

5 Rounds for max reps.  NFT Strict Press @ 40-50% body weight Strict Pull Ups

**Regular schedule all day** The CrossFit community at large has always made a point to honor the men and women of our Armed Services and... Read More

For Time 2 Rounds 400m Run 25 Shoulder to Overhead 135, 95 2 Rounds 400m Run 50 Push ups

1) Single Leg RDL weighted each hand (kb or db) 2×15 each leg 2) Back Squat 3×4@80% 3) Narrow stance Back Squat 2 x 10... Read More

3x800m Run.  Rest 2 minutes between sets 5x200m Run.  Rest 1 minute between sets

15 minute Up Ladder 3-6-9-12… Power cleans 135, 95 Chest to bar Pull Ups

Schedule Update. there will be no 9am or noon class tomorrow Nov 6. the coaching staff will all be in attendance for the services of... Read More

1) Build to max 3 Power Cleans + 1 Push Press 2) Back Squat 3×5 @75%