A very special WELCOME BACK to some of our friends: Pam, Todd, and Heidi…. we have missed you guys!   Conditioning In teams of 4, complete 4 rounds each of: 500 Meter Row 25 Wall Balls (20/14lbs) 400 Meter Run 25 Burpees Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

It was just Jen and the boys for the 3:30 class on Thursday. Good work today, everyone!   Strength Four rounds Bulgarian Split Squat (6-8 reps each leg @ 3011) Rest 90 seconds Pendlay Row (4-6 reps) Rest 90 seconds   Conditioning The workout for today only includes one 1000m Row. We simply have a separate section where you can log your 1000m Row time. For time: Row 1000 Meters — 20 Handstand Push-Ups 30 Overhead Squat (115/75 lbs) 40 Pull-Ups 50 Double-Unders Post results for 1000 Meter Row and total time for completion (2 different times) HSPU Modification will be Seated Dumbbell Press for 20 reps (Aim to complete in no more than 2 sets) Sub for DUs will be 100 single-unders. Aim for as close to unbroken reps as you can.Read more

Don’t forget to vote for your favorite Mustache and Beard! Voting ends next Tuesday!   Conditioning Five sets for time: 225/155 lb. Deadlift x 10 reps Push-Ups x 15 reps Run 400 Meters Rest 3 minutes Athletes! 3 minutes rest means 3 minutes rest. That means you should push yourself hard enough to where you need the full three minutes. Please do not shorten your rest period. Goal is for Deadlifts to be unbroken.Read more

Like mother like daughter! Apparently they “didn’t know” they were wearing the same outfit to the gym today! 🙂   Strength Power Clean (Take 12-15 minutes and build to heavy Power Clean)   Conditioning Five sets for time: 155/105 lb Power Clean x 5 reps 24″/20″ Box Jumps x 15 reps Rest 2 minutes Final time on the clock will be tracked, including all of the rest. Whatever it shows when you’re done with your 5th round, log that.Read more