Strict Press! Weightlifting Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 Minutes,...Read More

AMRAP! Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8...Read More

Boot Camp + Skills and Drills! 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.  M-F 8am LIVERead More

CrossFit Games Open workout 21.2 For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box...Read More

Back Squats! Weightlifting Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Metcon “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots (20/14lbs 25 Pull-Ups Time Cap = 15:00 Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371...Read More

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Complete as many rounds and reps as possible in 12 minutes of: 3...Read More

“Strict Diane” Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3...Read More

How is your Overhead Squat?? Classes are cancelled for Monday Morning – We will open at 11:30AM and run normal through the rest of the day. Please check Facebook or Instagram for any other update or changes! Weightlifting Every 90 seconds, for 15 minutes (10 sets) of: Hang Snatch + Overhead Squat Build over the...Read More

Who Loves Slamballs!? Metcon Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 20 Slamballs (30/20 lbs) Station 2 = 15 Toes to Bar Station 3 = 15 Single Dumbbell Box Step-Ups (20″) Station 4 = 15 Shoulder Presses (40/25 lbs) (50/35 Rx+) Station 5 = 30 Air Squats Immediately followed...Read More

Boot Camp + Skills and Drills! 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.  M-F 8am LIVERead More