Daily WOD

Strength: Every 2min for 8min: 4 Back Squat 6 Back Stepping Lunges (each leg) (holding weight) 8 DB Sit Ups Metcon: 21…18…15…12…9 of: DB Hang... Read More

Strength: Every 2mins for 8mins: 7 Bench Press 7 DB Shoulder Press 7 Dips Metcon: 2 Rounds of: 45 Bench Press…135/95 45 KB SDLHP…97/70 45... Read More

Strength: Take 15mins to work up to a heavy complex of: 3 Hang Cleans 2 Squat Cleans 1 Split Jerk Metcon: 5 Rounds of: 3min... Read More

100cal Run 100/78cal Ski 100 Air Squats 100/78cal Bike (EMOM 2 Burpees) For Time

21min AMRAP of: 21 Snatches…155/105 21cal Bike 21 Goblet Squats…97/70 21 Bar Muscle Ups (sub- burpee bar touch) 21cal Run 21 Strict HSPU…(2)45’s 21cal Ski... Read More

Strength: Every 2min for 8min: 7 Barbell Bent Over Row 7 Strict Pull Up 7 DB Curl Metcon: 3 Rounds of: 1:20min AMRAP of: Calorie... Read More

Strength: Every 2min for 8min: 7 Bench Press 7 Bench Dips 7 DB Skull Crushers Metcon: 7 Rounds of: 7cal Bike 7 Burpee Box Jumps…24/20″... Read More

** 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

21min AMRAP of: 60m Sled Push…315/225 25/20cal Ski 15 KB Swings…97/70 10 G.I. Janes (EMOM 3 Shuttle Touches) For Total Reps

Auxiliary: 1min AMRAP of: Ski Erg Cals Metcon: 8 Rounds of: 12 Strict HSPU…floor 15 KB Sumo Deadlifts…97/70 18 Air Squats For Time (16min Time... Read More

Strength: Every 2mins for 8min: 3 Deadlifts 2 Hang Squat Cleans 1 Split Jerk Metcon: 25cal Run 27 Clean n Jerks…115/75 1min Rest 25cal Run... Read More

Strength: Every 2min for 8mins: 7 Shoulder Press 7 DB Curls 7 Dips Metcon: 100 Double Unders 30 DB Hang Snatch…50/35’s 75/60cal Bike 30 DB... Read More

Strength: 10min EMOM of: 3 Back Squat 3 DB Sit Ups Metcon: 2 Rounds of: 60/45cal Row 30 Back Squats…135/95 3min Rest For Time (15min... Read More

Strength: 10min EMOM of: 3 Deadlifts 3 Bench Press Metcon: 3 Rounds of: 21 Heavy Wall Balls…30/20…10/10 15 Bench Press…165/115 9 Deadlifts…275/185 For Time (14min... Read More

3 Rounds of: 36cal Run 36/26cal Ski 26 Devils Press…35/25’s 36/26cal Bike 36 Plate Squats…35/25 2min Rest For Time

7 Rounds of: 12 S. Arm DB Cleans…80/55 9cal Ski 6 G.I. Janes For Time

Strength: Take 8mins to establish 1 Rep of a heavy high bar Back Squat. Then take 7mins to establish a heavy single Shoulder Press Metcon:... Read More

Strength: Take 15mins to work up to a heavy single Power Clean Metcon: 22min AMRAP of: 22cal Run 22cal Ski 22 DB Sit Ups… 35/25... Read More

Strength: Every 2mins for 6mins: 7 Strict Pull Ups 7 Bent over barbell Row 7 DB Lateral Raises 7 DB Hammer Curls Metcon: 3 Rounds... Read More

Strength: Every 2mins for 6mins: 7 Barbell Shoulder Press 7 DB Bench Press 7 Dips (bench or bar) Metcon: 5 Rounds of: 22/16cal Bike 16... Read More

Strength: 8min EMOM of: 2 Squat Snatch Metcon: 30 Push Ups 80 Air Squats 15 Snatches…135/95 30 Push Ups 80 Air Squats 12 Snatches…155/105 30... Read More

3 Rounds of: 30cal Run 20 DB Cleans….50/35’s 2min Rest 3 Rounds of: 30/20cal Ski 20 Burpee onto plate 2min Rest 3 Rounds of: 30/20cal... Read More

6 Rounds of: 30m Sled Push…360/270 20 HSPU…45’s 20 KB Swings…97/70 20/15cal Bike 1min Rest For Time

Strength: 6min EMOM of: 2 High Hang Squat Cleans Metcon: 5 Rounds of: 12 Hang Squat Cleans…135/95 12 Chest to Bar Pull Ups 12 Toes... Read More

Strength: Find a 1RM: – 5mins for Barbell Sit Up – 5mins for max distance WB Lateral Throw…20/14 (Complete the throw while standing inside 4×3′... Read More

Strength: Every 2mins for 8mins: 7 Strict Pull Ups 7 S Arm DB Row (each arm) 7 Barbell Bicep Curl Metcon: 6 Rounds of: 2min... Read More

Strength: Every 2mins for 6mins: 7 Strict HSPU 7 DB Bench Press 7 DB Skull Crushers Metcon: 70/50cal Bike 3min Rest 60 Clean n Jerks…135/95... Read More