Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92%...Read More

Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 200 Meter Run 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 200 Meter Run  Read More

Christmas Schedule: Christmas Day – Tuesday 12/25 – Closed ALL dayRead More

  Christmas Schedule:   Christmas Eve – Monday 12/24 – Open 5-1PM (closed remainder of the day)           Open Gym: 5am-Noon          CrossFit Classes: 5am,6am,7am,9am, Noon          Boot Camp Class: 8am   Christmas Day – Tuesday 12/25 – Closed ALL day   Weightlifting For the...Read More

Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts 100 Meter Kettlebell Unilateral Farmer’s Carry 100 Kettlebell Goblet Alternating Lunges 100 Kettlebell single arm Push Presses  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More

Metcon CrossFit Games Open 18.5  – Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (1 Rep) Build over the course of the 10 sets to today’s heavy. Option 1 – Not Scalable Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 – Scalable For time: 15 Power...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+%...Read More

Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and five sets that are...Read More