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Warm-up & Mobility: 15 Minutes Strength: Squat (20 Min) – approx 5 sets of 5 reps each, last set should be approx. 75% of 1 RM Conditioning: Each work interval is 2 min – followed by 1 [...]

Warm-up & Mobility: 15 Minutes Skill: 20 Minutes to work on Rope Climb progressions (For those that have rope climbs already, work on MU progression) and warm-up the S2OH to WOD weight. 8:30 [...]

Normal hours today!! Whoooo hoooo!!!! Warm-up & Mobility: 15 Minutes Skill: HSPU progression (for those that have the form, pick an item from Level II and test it) – 20 min Conditioning: For [...]

This just in – we will be open from 5pm to 6:30pm for Open Gym time. Please use your good judgement if you decide to come in. I will post regarding tomorrow’s hours later tonight [...]

Due to icy road conditions, we have canceled the rest of today’s classes.  Please check back here for updates on tomorrow’s classes. Stay safe!!! Here’s a body weight WOD you [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – warm it up and work to WOD weight (time cap 15 minutes) Conditioning: For time (with 20 min time cap) – 2 Hang Clean (115/75) [...]

Warm-up & Mobility: 15 Minutes Strength: Slow tempo Front Squat – @60% of 1RM – 5 sets of 6 reps – 3 count down, no pause at bottom, 3 count up, no pause at top. Breathe during each rep [...]

Warm-up & Mobility: 15 Minutes Skill: The GHD Sit-up Conditioning: 8:30am class: 12 Minute AMRAP of: 25 Burpees over bar 15 Clean & Jerk (135/95lb) 10 MUs (or C2B Pull-ups) 9:30am class: [...]

With the CrossFit Games Open nearly here, we thought it would be a good idea to get everyone back into the swing of how the Open will work. We will partner up to judge each other and use the [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 10 min EMOM @50-60% of 1RM – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Conditioning: 7 minute Up Ladder [...]