Weightlifting Take 15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Metcon Every minute, on the minute, for 6 minutes (3 sets) of: Minute 1 – Kettlebell Shoot Throughs x 12 reps Minute 2 – Band Pull-Aparts x 25 reps @ 1010 Skill DayRead more

Weekend Modified Hours: Saturday 2.22.20: 5am & 6am Boot Camp                               6pm SuperCharged Saturday                               6pm-9pm Open Gym Sunday 2.23.20:  5am CrossFit                             Yoga Cancelled                              6pm-9pm Open Gym Sunday, March 1st! The comp is limited to 30 individual athletes and will consist of 3 events plus a floater WOD with two divisions (RX and Open). This is a great way to throw down with friends and get a feel for how CrossFit competitions run. Check out the weight/movement standards and sign-up on the bulletin board!  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, for 4 minutes (2 sets) of: Strict Press x 8 reps @ 75% Metcon Three sets...Read more

Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (staying with weight used last week – or around 80% of your 1-RM Deadlift) Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (50/35 lb DBs) 12 Alternating Reverse Lunges (50/35 lb DBs)Read more

2020 Golden Games Since the Open no longer happens in February/March anymore, we decide to move the 2020 Golden Games to March! Join us for our 3rd Annual in-house competition on Sunday, March 1st! Metcon Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Row Station 2 – 30 Wall Ball Shots (20/14 lbs) Station 3 – 400 Meter Row Station 4 – 30 Pull-Ups Station 5 – 15 Burpee Box Jump-Overs (24″/20″) Your goal should be to finish this entire workout without falling short in any interval.Read more

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) Metcon “2019 CrossFit Games Age Group Qualifier Event #5” For time: 30 Snatches (135/95 lbs) 30 Strict Handstand Push-UpsRead more