Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, Two Rounds: Jump Rope x 60 secondsHalo Squats x 10 RepsWalking Lunge x 10 repsKettlebell Romanian Deadlift x 10 reps Strength/Skill Back Squat 4 Sets: 4 Reps @ 80% WOD Three Rounds...Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill 5 Sets: 2 Pause Snatch + 1 Snatch WOD Teams of two, one person working at a time, complete: 2,000 Meter Row60 Front Squats 135/9580 Deadlifts 185/125Read More

The Open/Intramural is here! Below are the updated teams. Week one theme is Nautical! Shrug Life AliBillyTinaLisaHannahTylerKenCJ Rowing Pains RhondaJoletteStefanKrisJustinRob LLeeEric Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat YBrittneySommerJill WOD’s in a name? AlainaEmilee BDanielleRolandHarrietNancyJoe MDexter WOD 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25...Read More

Inclement Weather Schedule update: No mid morning classes today. We plan to reopen for classes at 3:30. Warm-Up 2 Minute Bike, Ski, or Row Then, 3 Rounds: 10 Pineapple Pickers10 Air Squats10 Reverse Lunges10 Pineapple WOD EMOM For 21 Minutes (7 sets): Station 1 – Barbell Complex*Station 2 – Ski 8/6 CaloriesStation 3 – Hollow...Read More

Intramural Week 2 Theme: Nautical Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Reverse Lunges10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 10 RepsWall Walks x 1-3 RepsSupine Barbell Rows x 4 Reps WOD 6 Minute AMRAP: 10 Back Rack Lunges 95/65(from the rack)10...Read More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD Complete 6 Sets For Max Reps: :45 Bike, CaloriesRest :45:45 KBS 53/35Rest :45Read More

Holiday Schedule: No 11:30 am or 6:30 pm classes` Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 5 Reps @ 75% WOD 8 Minute AMRAP: 4 Single Arm DB Thrusters 50/358 C2B Pull-Ups12 DB Facing BurpeesRead More

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 7 Minutes 2 High Hang Snatch + 1 Hang Snatch WOD Teams of Two 200 Meter Run*5 Deadlifts 225/1555 Burpees5 Box Jumps or Step-Ups *One partner completes the...Read More

The Open/Intramural is here! Below are the teams. Week one theme is 80’s! Still want to join a team? Let us know and we’ll add you to a team! Learn more about how the intramural and how to get points here Shrug Life AliBillyTinaLisaHannahTylerKen Rowing Pains RhondaJoletteStefanKrisJustinRob LLee Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat Y WOD’s...Read More

Programing note: This Thursday’s workout looks a bit different than normal. Friday’s Open workout won’t be announced until Thursday afternoon and we don’t want everyone doing the same movements two days in a row. – Our week 1 Intramural theme is 80’s! -Learn about his year’s CrossFit Open and our Intramural here Warm-Up 2 Minute...Read More