WOD

Dec 31st No 6:00pm class. Regular schedule rest of the day. Jan 1st closed 1)Bent DB Rows 7×8 each arm 2)5 Rounds for Time 12... Read More

Dec 31st No 6:00pm class. Regular schedule rest of the day. Jan 1st closed Amrap 18 10 Strict Pull Ups  15 Push Ups  20 Sit... Read More

Amrap 20. With a Partner   Partner 1 complete  6 DB Thrusters 50/35 6 DB Hang Power Clean & STO 50/35 10 Pull Ups Partner 2... Read More

No class at noon. Regular schedule rest of the day. 10 Rounds For Time (cap 20) 6 Power Cleans 115/80 8 Burpees 12 Wall Balls... Read More

Open gym 8:30-11. If you’d like to bring any food or drinks go for it. “12 Days of CrossFit” 1 Power Snatch 135/95 2 Handstand... Read More

1)Strict Press 3-3-3-3-3 2)12 Minutes. Up Ladder. Increase by 11 Strict Pull Up1 Push Press 135/95

10 Rounds for Time  10 Deadlifts 135/95 10 Burpees 

1) Reverse Step Front Rack Lunges 6-6-6-6-6 2) Back Squat 2-2-2-2-2

For Time 16-14-12-10 Strict Pull Ups DB Hang Squat Clean Thrusters 50/35

5 minutes max cals bike  Then in 5 minutes est 15 rep max unbroken Power Clean set Then in 5 minutes est 10 rep max... Read More