Back Squats! Weightlifting Five sets of: Back Squat x 3 reps @30X1 Rest 2-3 minutes Metcon Three rounds for time of: 20 Back Squats (165/105 lbs) 10 Chest-to-Bar Pull-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on...Read More

Bench Press! Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Bench Press @21×1 Set 1 – 5 reps  Set 2 – 3 reps  Set 3 – 3 reps  Set 4 – 2 reps  Set 5 – 2 reps Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) Zoom Link for...Read More

Deadlifts! Weightlifting Five sets of: Deadlift x 2 reps @ 30X1 Rest 3 minutes between sets Metcon For time: 400 Meter Run 21 Deadlifts (185/125 lbs) 400 Meter Run 15 Deadlifts  400 Meter Run 9 Deadlifts  400 Meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Partner WOD! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of: 30 Mountain Climbers  25 Slamball Russian Twists (30/20 lbs)  20 Goblet Slamball Squats (30/20 lbs) 15 Slamballs (30/20 lbs)  10 Hand Release Push-Ups *Partners are alternating full rounds Zoom Link for On Demand Class: 8AM Class...Read More

In years past we have been closed on 4th of July to perform Clovis. We will be open this year and running normal Saturday classes. If you would like to perform Clovis on your own, feel free to come in and complete it on the open gym side. You must be finished by noon when...Read More

Front Squats! Weightlifting Five sets of: Front Squat x 3 reps @ 85% Rest 15 seconds Front Squat x 5 reps @ 75% Rest 2-3 minutes Metcon “CrossFit Games Open Event 20.2” Complete as many rounds and reps as possible in 20 minutes of: 4 Dumbbell Thrusters (50/35 lbs) 6 Toes-to-Bar 24 Double-Unders Zoom Link...Read More

Who loves Dumbbell Snatches?? Metcon Four rounds for time of: Run 800 Meters 20 Dumbbell Snatches (50/35lb) 10 Dumbbell Box Step-Overs (50/35lb to 24″/20″) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access. ...Read More

Strict Press! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Strict Press x 2 reps Metcon Complete as many rounds and reps as possible in 15 minutes of: 20 Calorie Row 15 Push Presses (95/65 lbs) 10 Pull-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Split Squats! Weightlifting Five sets of: Barbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 2-3 Minutes Metcon For time: 75 Air Squats 50 Kettlebell Swings (24/16 kg) 50 Single Arm Front-Racked Kettlebell Lunges ((24/16 kg) switch arms as you wish; 25 Ea. Arm) 50 Kettlebell Swings 75 Air Squats Zoom Link...Read More

Power Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Snatch from 2″ Above the Knee x 2 rep *Use this to prepare for the workout, not find a 2RM Metcon Every 4 minutes, for 16 minutes (4 sets) for load: Run 400 Meters 4 Power Snatches You may only take 4 attempts...Read More