OPEN GYM FORMAT from 10A-1PM, we will be closed all other times today please refer to mindbody for schedule information Optional workout to perform at your leisure: “Black Friday Benchmark WOD” For Time (with a [...]

Happy Thanksgiving! We will be hosting classes at 9A, 10A and 11AM - WORKOUT OF THE DAY - “Thanksgiving with the Girls” For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats [...]

- CONDITIONING - For time: 600m run 1000m row - WORKOUT OF THE DAY - CrossFit Benchmark: "Ghost" 6 Rounds for Total Reps in 23 minutes 1 minute of Rowing (for calories) 1 minute of [...]

- STRENGTH + METCON - Part A) Snatch Waves For 20 minutes EMOM Athletes will attempt a snatch and ascend in weight for a “snatch Wave” Goal is Build to heavy single. Min1-5: Goal is [...]

- STRENGTH - Front Squats 3/1 at 90% - WORKOUT OF THE DAY - 3 Rounds For Time: 18/21 Cal Bike 12 Power Clean 9 STOH Fitness: 65/95 Performance: 95/135 Elite: 135/185

- WORKOUT OF THE DAY - Teams of 2: 3 Rounds For Time: 1200 M Ski 60 Burpees to Plate 50 Alternating DB Power Snatch 40 GHD Sit-ups or Weighted Sit ups (use DB to [...]

- STRENGTH ACCESSORY - Bent Over Rows W/ Reverse Lunges 4 sets of 10 each - WORKOUT OF THE DAY - 18 Min AMRAP *adding 2 reps to each movement each round 4,4,4....6,6,6 etc,,, 2 [...]

- CORE WOD - 50-40-30-20-10 Russian Twists (single count) BF Sit-ups - WORKOUT OF THE DAY - Benchmark “Rosa” 5 Rounds For Time: 10 Handstand Push-Ups 400 Meter Run Fitness: HSPU on Box Performance: HSPU [...]

- STRENGTH - Clean & Jerks Build to a heavy single. Around 90%-95% - WORKOUT OF THE DAY - 15-12-9-12-15: Toes To Bar DB Push Ups Single Arm DB Hang Clean and Jerk Fitness: 20/35, [...]