Weightlifting Three Sets of: Dumbbell Walking Lunge (20 steps @ 10X0) Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Kettlebell SwingsRest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Man-Makers10 Box Jumps (or Step-Ups) Complete as many rounds and reps as possible in 5 minutes of:5 Toes to Bar10 Air SquatsRead more

Metcon Every minute, on the minute, for 28 minutes (7 sets of each):Minute 1 –200/150 Meters of RowingMinute 2 – 12 Kettlebell Swings (32/24 kg)Minute 3 – 8 Dumbbell Thrusters (50/35 lbs)Minute 4 – 10 Ring DipsRead more

Gym is closed today, Tuesday January 1.1.19 New Years Day We will be open and back to normal schedule Wednesday 1.2.19Read more

New Years Eve hours: CrossFit Classes: 5,6,7,9, Noon Bootcamp Classes: 8 AM Open Gym: 10-12 PM New Years Day: CLOSED Weightlifting: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat (3 Reps @32X1) Metcon Four sets of 3-minute sprints of:“Mary”5 Strict Handstand Push-Ups (or Hand Release Push-ups)10 Alternating Pistols (or Cossack Squats)15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.Read more

11am Yoga Canceled Today, we will have RomWod on for those looking to do some mobility work. Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Dumbbell Push Press (40/25 lbs) 9 Ring DipsRead more