Weightlifting Shoulder Press (1 Rep) Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00…Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups Rest 4 minutes, and when the running clock reaches 8:00… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 Burpees  Read more

Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Read more

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

Black Friday Schedule* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. Crossfit Games Open 18.1  Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Every 90 Seconds, for 14 minutes (3 sets): Minute 1 – 10 Supine Ring Rows @ 2111 Minute 2 – 60 Second Prone Plank Hold Minute 3 – HS Lunge  Read more

CLASS SCHEDULE FOR THANKSGIVING AND BLACK FRIDAY!!! Thanksgiving Thursday, November 22nd – 8am & 9am Bootcamp Only Black Friday* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. 30 minute AMRAP – “30 Reps of Thankfulness” 1 Mile – Buy In Run (Then in remaining time) T –The Slamball H –Hand Release Push Ups A –Air Squats N –Narrow grip plate Floor Press K – Knees to elbows S –  Sit-ups G – Glute Bridges  (weighted with KB or banded) I – Infamous Burpees V -V-ups I –Inverted Single Ring Row N – Ninja Jumps G – Goblet KB Lunges  Read more