- STRICT GYMNASTICS - 4 sets: :20 sec L-Sit Hold 12-15 Strict Hanging Knee Raises 10 V-ups *L-Sits can be done on pull-up bar or [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 10 @ ascending load each set *:40 sec Low Plank Hold after each set. *Do not touch [...]

- STRENGTH - Squat / Unilateral 5 sets: 5 Paused Back Squat @ ascending load each set 10 Double DB Bulgarian Split Squats *5 reps [...]

Class times are 9AM and 10AM only! No Sunday Open Gym due to holiday weekend! - WORKOUT OF THE DAY - “Black Friday; CrossFit Benchmark [...]

Happy thanksgiving weekend! Class times are 9 AM and 10AM only! - STRENGTH - Barbell Z-Press 4 x 3 @ increasing load each set. *Perform [...]

Happy Thanksgiving! Class times are 9AM and 10AM only!   - WORKOUT OF THE DAY - Annual Thanksgiving Day Wod: “Thanksgiving with the Girls” Complete [...]

- STRICT GYMNASTICS - 5 sets: 8-10 Strict Pull-ups 4-5 Weighted Straight Bar Dips *use thin bands as needed to achieve full range of motion. [...]

- STRENGTH - Front Squat 3 x 1 @ 92-95% of 1RM - WORKOUT OF THE DAY - AMRAP 20: 15 Calorie Air Bike 10 [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 4 @ increasing load each set *Perform 15 Medball Weighted Sit-ups after each set. *rest [...]

- WORKOUT OF THE DAY - AMRAP 28: Teams of 2: 30 Cal Bike 21 Power Clean and Jerks 15 Lateral Burpees Over Bar 9 [...]