WOD

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

AMRAP 5 8 Cals Bike 8 Kettlebell Swings 70, 53 rest 2 min Amrap 5 6 Burpees 6 Pull ups rest 2 AMRAP 5 10... Read More

Back Squat 7×5@83%

1) EMOM 10 15 Double Unders 1 Snatch 65-80% of 1rm 2) In 6 minutes: 1,000m Row max Bar Muscle Ups in remaining time