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”12 Days of CrossFit”, performed with a partner * Each of you will STILL do the entire workout, just share equipment. 1 works while 1 rests. * 1 Deadlift, then 2 Power Cleans. Then 3 Thrusters, 2 Power Cleans, 1 Deadlift, and so on...just like the song   1 Deadlift... read more →

1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer as the weight gets heavier. – Beginner: 5 x 5 with one weight for all sets. 1b) Strict Inverted Rows: 5 x 8-10. Rest 60s. – change grip every set ie. pronated, supinated,... read more →

1) Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. 2) Metcon Prep: Set up barbells, DBs ”Open WOD 18.2” In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50, 35) Bar Facing Burpees Remaining time Max Clean *Scaled (35, 20) *Stepping over the... read more →

Christmas Hours at the gym are posted above!   Flight simulator. 15 min time cap 5-10-15-20- 25-30-35-40-45-50-45-40...15-10-5 Unbroken Double Unders.   Beginners work on double under skills (hip taps, singles, single-doubles, etc)   AMRAP in 19:00 12 Hang Power Clean (135/95) 12 Wallball Shots (20/14) 12 Abmat Sit-ups or GHD... read more →

EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks @80%   For time: 30-20-10 Alt. DB Snatch (50, 35) Pull-ups Calorie Bike 12:00 Time Cap Rx+:(C2B Pull-ups) L3: (40, 25) (21-15-9 Pull-ups) L2: (35, 20) (Band Assisted Pull-ups) L1: (30, 15) (Ring Rows) (Cals on Rower) *Alternate Option... read more →

1) Front Squat: 1RM. Rest 2:00 – Beginner: 5 x 5, adding weight if form permits. 2) Set-up for Metcon   EMOM 20: MINUTE 1: 10 RDLs (185, 125) MINUTE 2: 5 High Box Jumps w. step down (30, 24) MINUTE 3: 200 Ft. Heavy Farmer Carry MINUTE 4: Rest... read more →

1) Assymetrical Farmer Carry 100 meters each side. 2 rounds total   2) For time with a partner: 42-30-18 Bent-Over Rows (95, 65) Hang Power Clean Push Press Back Squat *Run 400 Meters after each completed round. Rx+:(115, 75) L3: (75, 55) L2: (65, 45) L1: (55, 35) *20:00 Time... read more →

1) Metcon Prep 4 rounds of: 8 Wallballs 6 Cleans 4 T2B *For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets.   ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 T2B 40 Wallballs 30... read more →

Don’t forget to sign your kids up for winter break Kids Camp!! Jan 2nd - Jan 4th! For more information visit HERE 1) Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s.   2) 5 Rounds, for total time 200m sprint or 30 second bike... read more →

Handstand Walk Progressions x 10 Minutes. *Coaches choose your favorite progressions. Here are some suggestions Progressions #1: Handstand Walk to the wall from about 3-4 feet away. Progression #2: Chest Facing Shoulder Taps in Handstand Progression #3: Inverted Walk on Box Progression #4: Handstand Hold x 10s + Shoulder Taps... read more →