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Warm-up & Mobility: 15 Minutes Strength: Warm-up the Front Squat Conditioning: 5 rounds for time of – Run 400m 21 KB Swings 14 Burpees 7 Front Squats (115/75lb – or 155/115 for [...]

Today is a special WOD that we have not done in some time. This WOD was named “The Doctor is OUT” as it was the farewell WOD for our very first member, Dr. Donny Pritt., who moved to [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch EMO2M – 6 rounds – 1 High Hang Power Snatch + 1 Above the Knee Hang Power Snatch + 1 Above the Knee Hang Snatch + OHS. Add weight [...]

Warm-up & Mobility: 15 Minutes Skill: Pull-ups / MUs Progressions and athlete goals for achieving movements Conditioning: 14 minute AMRAP of: 9 SDHP with KB 12 HR Push-ups 15 Box jumps [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: QUICKLY Warm-up Power cleans for WOD Conditioning: CrossFit Games Open WOD 11.5 20 min AMRAP of: 5 Power Clean (145/100#) 10 TTB 15 Wall Balls [...]

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 [...]