WOD

Front Squat 1) 5×1 @ 90% 2) Bike max calories 1 minute rest 10 minutes.  Repeat 1 minute max effort.

7×10 DB Romanian Deadlifts 7×14 Ring Rows

Up ladder 15 minutes. 1 Shoulder to Overhead 185, 125 1 Toes to Bar increase by 1 rep each round.

AMRAP 7 10 Push Ups 20 Walking Lunges 10 Air Squats Then 3 Rounds for Time 400m Run 15 Burpees

AMRAP 20 20 Burpees 10 Power Snatch (135, 95) 10 Clean & Jerk (135, 95) 20 Box Jump Overs 24, 20

Class at 9am and 5:15pm only today 4 Rounds for Time 400m Run 20 Knee to Elbow 75 Double Unders

***One class at 8am only***   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More

Schedule Reminder Wednesday: regular schedule Thursday: 8am only Friday: 9 and 5:15pm only Saturday: regular schedule EMOM 12 3 Deadlift 225, 155 5 Handstand Push... Read More

Schedule update for this week. Thursday one class at 8am. Friday class at 9am and 5:15pm only. Rest of the week will be classes as... Read More

3 Rounds for time 400m Run 16 kettlebell squat clean thrusters 53, 35 20 Toes to Bar