Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD 12 Minute AMRAP: 100 Meter Run3 Shoulder-to-Overhead 155/1056 Burpees Over the Bar9 Deadlifts 155/105Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4-4-4-4 @ 80% WOD Complete the Following For Time: 21-15-9 Toes-to-BarKBS 53/35Read More

Bring a friend day! 8:30 & 9:30 class! Warm-up Partner Pick Drill WOD Teams of two, one person working at a time,complete a 20 Minute AMRAP: Row 1,200 Meters40 Single-Arm DB Push Press400 Meter Farmer CarryRead More

Bring a friend day! Do you have a friend or family member who’s been wanting to try CrossFit? Bring them with you this Saturday at 8:30 or 9:30 to try a free class! Warm-Up 3 Sets: 125 Meter Row10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill 3 Sets: High Hang Snatch x 3...Read More

Bring a friend day! Do you have a friend or family member who’s been wanting to try CrossFit? Bring them with you this Saturday at 8:30 or 9:30 to try a free class! Warm-Up 3 Sets: 5 Cal Bike or Ski5 Bottoms Up Press:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics/body...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right):20 Bar Hang100 Meter Jog Strength/Skill Dungeness 1 Power Cleans + 8 Front Squats @85% of 1RM Clean Octopi Complete 4 Sets: 1 (squat) Cleans + 8 Front Squats @85% of 1RM Clean WOD 8 Minute AMRAP: 5 Deadlifts 275/19010 Wall Balls 20/1420 Double-UndersRead More

Warm-Up Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row Then, 21-15-9 Push Press 95/65Burpees Over the BarRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 75% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 9/13/2021Read More

Warm-Up 3 Sets: 10 Ring Rows20 Mountain Climbers100 Meter Jog WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 5 Burpees5 DB Hang Power Clean 50/35 each arm5 Box Jumps 24/20Read More

Warm-Up 3 Sets: 125 Meter Row10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill EMOM for 9 Minutes 2 High Hang Snatch + 1 Above Knee Hang Snatch WOD 10 Minute AMRAP: 6 Hang Power Snatch 115/7512 Wall Balls 20/1424 Double-UndersRead More