IT IS TIME TO PARTY !! COME TO THE ANNUAL HOLIDAY PARTY TONIGHT AT 6:30PM.  kids are welcome Bring a dish and some beverages Rowvember will be announced  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More

Weightlifting Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – 5 Wall Slides Interval 2 – 1-2 Muscle-Ups or 3 Strict Pull-Ups Interval 3 – 10 Reverse Snow Angels @ 2020 Interval 4 – 10 Banded OHS 30X1 (Set 3- Empty Barbell OHS) Crossfit Games Open 18.3 2 rounds for...Read More

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters Run 800 Meters 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are...Read More

Weightlifting Take 20 minutes to build to today’s 2-RM Bench Press Bench Press (2RM ) Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring Dips  Read More

Weightlifting Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% Rest 2 minutes between sets. Metcon For time:...Read More

Weightlifting Take 20 minutes to build to today’s 1-Rep Snatch (10 Sets): Build over the course of the 10 sets to today’s heavy single – not necessarily a 1RM Metcon Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches 135/95# Minute 2 – 6 Bar...Read More

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 500 Meter Row  Read More

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

Weightlifting Every 2 Minutes for 16 Minutes, build to a Heavy-ish Clean (8 Sets): *Build over the course of 8 sets and use last load for 18.2A Crossfit Games Open 18.2  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use...Read More

Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 –Short Lap run Minute 2 – 20 Wall Ball Shots (20/14 lbs) Minute 3 – 15 Hand Release Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings SCORING: REPS! RX – if completed...Read More