Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo goblet monster walk:15 Bar hang10 Pineapple pickers5 Plank burpees Strength/Skill Back squat 3-3-3-3 85% WOD 3 Rounds for time: 10 Pull-ups10 Ground to overhead 95/6510 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows5 Bottoms up press/side WOD Teams of two, one person working at a time for 20 Minutes: 50 Cal bike20 STOH20 Pull-upsRead More

Holiday schedule: No 5:30 PM class Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo goblet squats3 Inchworms WOD 16 Minute AMRAP: 200 Meter run5 Front squats 175/115100 Meter suitcase carry 70/53 Perform front squats from the rack Accessory 3 Sets not for time: 5-10 Dips @33X120 Alternating DB curls:15-30 HS hold20 Plate...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers50′ Skipping high knees:15 bar hang Strength/Skill 5 Sets: Power clean High hang + hang + ground WOD 9 Minute AMRAP: 7 Toes-to-bar7 Dealdifts -Choose a DL weight that can be completed unbroken throughout the workout.-Record rounds, weight. Hybrid conditioning (5:30) 5 Rounds: 2 Minute farmer...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sit-ups10 Walking lunges10 DB floor press Strength/Skill 4 Sets: 20 Alternating top down DB bench press10-15 V-ups or tuck-ups50′ DB walking lunge WOD 5 Rounds for max reps: :30 Deficit push-ups 45/35:30 Rest:30 Wall balls 20/14:30 Rest:30 Shuttle run x 25′:30 Rest Hybrid Conditioning (10:30)...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 4-4-4-4-4 80% WOD 15 Minute AMRAP: 5/3 Strict Pull-ups10 Box jumps or step-ups 24/2015 Russain KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS or plank hold10 Pineapple pickers:15 jumps rope Strength/Skill Back squat 4-4-4-4-4 80% WOD For time: 30-20-10 Row/ski caloriesAlternating DB snatches 50/35Double-undersRead More

Warm-up 3 Sets: 10 Ring rows10 Samson lunges:15 Bar hang WOD Teams of two, one person working at a time, complete a 25 Minute AMRAP: 16 Pull-ups20 Front squats 115/10530 Calorie row -Perform front squats from the ground.Read More

CrossFit Kids, ages 6-12. Register HERE Warm-up 2:00 bike, row, ski 2 Sets: :15 Bar hang10 PVC pass through lunges10 OH banded tricep extensions10 Pineapple pickers WOD For time: 400 Meter farmer carry 70/5340 Burpees40 Calorie bike 17 Minute time cap Accessory 3 sets: 5-10 Paralette pass throughs10 Double DB rows Followed by… 3 sets:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 OH plate sit-ups Strength/Skill 5 Sets: 2 Hang power Cleans + 2 Push jerks WOD 18 Minute ARMP: 400 Meter run12 Toes-to-bar4 DB Man makers 50/35 Hybrid Conditioning (5:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200...Read More