WOD

With a partner, complete the following: 72…54…36 of: Pull Ups  (One partner hangs from bar while other works) Bike Cals (One partner holds front rack…185/125... Read More

*Today’s workout of the day is another one from the CrossFit Open. Please be patient with the organization of classes as we try and get... Read More

Auxiliary: 4min AMRAP of: L-Sit Hold (seconds) Metcon: 20min AMRAP of: 40 Butterfly Sit Ups 40 KB Swings…70/53 40 Grasshoppers 30m Sliders 30m Plate Push…45/25... Read More

Strength: 10min EMOM of: 0:00- 5 Back Squats, 1 Weighted Pull Up 2:00- 4 Back Squats, 2 Weighted Pull Ups 4:00- 3 Back Squats, 3... Read More

*NO CLASSES TODAY, THE GYM WILL BE CLOSED*

5min AMRAP of: 15 Hang Squat Cleans…155/105 18 HSPU’s…25’s 3min Rest 5min AMRAP of: 21 Deadlifts…155/105 9 Burpee Over Bar 3min Rest 5min AMRAP of:... Read More

ENDURANCE: 9 Rounds of: 1:20min Bike Cals 1:20min Row Cals 1:20min Rest For Total Cals Register for a good cause HERE OLYMPIC- Snatch

With a partner, complete the following: 250 Wall Balls…20/14…10/9 (partner holds HS or Push Up) 125cal Row (partner holds front rack) 75 Hang Cleans…155/105 (partner... Read More

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches…95/65 Then, 3 rounds of:     7 chest-to-bar... Read More

Auxiliary: 3min AMRAP of Hollow Rock n Roll Metcon: 3 Rounds of: 5min AMRAP of: cash in- 800m Run Remainder of time AMRAP of: 20... Read More