Christmas Schedule:   Christmas Eve – Monday 12/24 – Open 5-1PM (closed remainder of the day)           Open Gym: 5am-Noon          CrossFit Classes: 5am,6am,7am,9am, Noon          Boot Camp Class: 8am   Christmas Day – Tuesday 12/25 – Closed ALL day   Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.   EMOM for 6 minutes (6 sets). High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) Rest 60 Seconds then… EMOM for 4 Minutes (4 Sets). Hang Snatch (1 rep @ 65-80% of 1-RM Snatch) Rest 60 seconds, and then… Every 2 Mins for 6 Mins (3 sets). Snatch ( 1 rep @ 80+% of 1-RM Snatch)     Metcon For max reps/calories:3 Minutes of...Read more

Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts 100 Meter Kettlebell Unilateral Farmer’s Carry 100 Kettlebell Goblet Alternating Lunges 100 Kettlebell single arm Push Presses  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read more

Metcon CrossFit Games Open 18.5  – Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Gymnastics Take Remaining time in class to work on any skills that need refining OR spend this time recovering/mobilizing. Ex: kip swings,  rope climbs, muscle ups, etc.  Read more

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (1 Rep) Build over the course of the 10 sets to today’s heavy. Option 1 – Not Scalable Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 – Scalable For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips  Read more