Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side) Please adjust the repetitions to provide a sufficient challenge to your current ability level.Read more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 6-8 reps @ 80% Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Strict-Handstand Push-Ups 6 Strict Pull-Ups 12 Single Leg Box Step Downs (20”) *Complete 6 reps on right before completing 6 reps on the left leg.Read more

*Yoga is Cancelled for the Rest of December* In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing  12 Dumbbell Deadlifts (50/35 lbs) 9 Dumbbell Hang Power Cleans (50/35 lbs) 6 Dumbbell Shoulder to Overhead (50/35 lbs)Read more

The Big Night Is Here! Don’t Forget Your Food, Kiddos, and/or Presents! 😉 Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead more

We Are So Excited to See Everyone Saturday At the Christmas Party!!! Weightlifting Take 20 minutes to build to a Heavy or 1-RM Snatch Metcon  “CrossFit Games Open Event 19.4” Three rounds for time of: 10 Snatches (95/65 lbs) 12 Bar Facing Burpees Rest 3 minutes, and then… Three rounds for time of: 10 Bar Muscle-Ups 12 Bar Facing Burpees Time Cap: 12 minutes (including 3 minute rest)Read more