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

Partner WOD! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will...Read More

How many Boot Camp classes have you been to?? 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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Deadlifts! Weightlifting Six sets of: Deadlift x 3 reps @ 20X1 Metcon Four rounds for time of: 15 Deadlifts 95/65 lbs 10 Bar-Facing Burpees 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

Bench Press! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 2 rep @ 20X0 Metcon Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups or Seated Dumbbell Press Push-Ups Run 400m between rounds  *(only after the round of 21 and 15 will you run, not...Read More