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A) Wide Stance Box Squat: 3RM. Rest 2:00 – 15” Box – Beginner: 5 x 5, adding weight if form permits (or a higher height box). B) “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest 7:00 30 Power Cleans (155, 105) 30... read more →

9:15 crew always lookin good!   In teams of 3: ’”Fast-Fast-Slow” For time: 4k Row 150 Power Snatch (95, 65) 75 Strict Pull-ups   Rx+:(115, 75) L3: (75, 55) L2: (65, 45) (Band Assisted Chin-ups) L1: (55, 35 or Alt. DB Snatches) (Ring Rows) 30:00 Cap   Barbell Club meets... read more →

A. WOD Prep, Strategy B. CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes... read more →

1) Every 90 sec: 2 Deadlifts + 1 Power Clean + 1 Squat Clean 75% of weight from Monday 2) AMRAP 18 200m run 12 KB Goblet Squats (53/35) 2 Rope Climbs   Barbell club meets at 6:30pm!

1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. – Beginner: Practice with a light load or empty barbell. In between sets perform... read more →

3 Rounds of 2:00 on with a partner: 2:00 of Box Jumps w. step down (24, 20) 2:00 of KBS (53, 35) 2:00 of Hand Release Push-ups 2:00 Hang Power Cleans (115, 75) 2:00 Abmat Sit-ups *One person works. Split however desired   L3: (95, 65) L2: (20, 15) (35,... read more →

The Open is here!! Come join us at 6:30pm for a gym-wide workout as we kick off the CrossFit Open season. We will NOT have a normal 6:30pm class on Friday due to this event. A. WOD Prep and strategy session B. CrossFit Open 19.1 Complete as many rounds as... read more →