WOD

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 20... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)

**No evening classes 12/31** **9:00am and 10:30am Class Only 1/1/20** Strength: Take 15mins to work up to an 8 rep max Back Squat. Use small... Read More

4 Rounds of: 2:20min AMRAP of Treadmill Cals :40sec Rest 2:20min AMRAP of Ski Cals :40sec Rest 2:20min AMRAP of: 10 Burpees 10 DB Step... Read More

5 Rounds of: 4min AMRAP of: Cash in- 30m Sled Push…360/270 (inside) 10 S. Arm DB Clean n Jerk…80/55 20 Heavy Wall Balls…30/20…10/10 Remainder of... Read More

Strength: Every 2min for 6min: 7 Deadlifts 7 Single Arm DB Row 7 Strict Pull Ups Metcon: 3 Rounds of: 21 Power Cleans…115/75 21/15cal Bike... Read More

**NO 6am Class Today 12/26** Strength: 10mins to establish a heavy 1 rep complex of: 2 Power Cleans 2 Front Squat 2 Hang Squat Clean... Read More

**NO 6:30pm CLASSES TODAY** **CLOSED 12/25** **NO 6am CLASS Thursday 12/26** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3... Read More

HOLIDAY HOURS Tuesday 12/24- No 6:30pm CrossFit or Aerobic Capacity Wednesday 12/25- No Classes Thursday 12/26- Regular Schedule Tuesday 12/31- No 4:30pm, 5:30pm or 6:30pm... Read More

2 Rounds of: 1mile Treadmill Run 1min Rest 2k Row 1min Rest For Time