Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

REMINDER:  3:30pm, 4:30pm, and 5:30pm are CANCELED Friday 12.15.17 for the coaches to prep for the Christmas Party… – The Christmas Party will be at 6:30pm and  it will be potluck style so bring your favorite holiday dish and/or drink (healthy or not). This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym, Craft Beer and Cocktails for the adults, and more Christmas Lights than Vegas! We will also be announcing the winners of both No Shave November & Rowvember at the party! – Weightlifting Four Sets: Split Stance Romanian Deadlift (6 reps each leg @ 3011) Rest 60 seconds between sets – Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Cool Down Spend...Read more

Throw Back Thursday! Come check out the new paint job! – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (1 rep) Build over the 10 sets – Metcon Option 1 – If cannot complete Option 1 as RX – scale to Option 2 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips Scale option 2 further if needed.Read more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% – Metcon For max reps in 8 minutes: Row 1000 Meters Max Reps Thrusters (95/65#) RX+115/75#Read more

Weightlifting Every 3 Minutes, for 12 Minutes (4 sets): Bench Press (6-8 reps @ 20X1)  – Metcon Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar Rest 30 secondsRead more