WOD Teams of two, one person working at a time, complete the following for time: 1,000 Meter ski50 Alternating DB snatches 50/3540 Single DB Box step-ups 20″30 Medicine ball partner sit-ups400 Meter medicine ball run30 Medicine ball partner sit-ups40 Single DB Box step-ups50 Alternating DB snatches1,000 Meter row -Both partners run together, switch carrier as...Read More

CrossFit Kids July 8th – August 7th, ages 6-12 Class meets Tuesdays & Thursdays @ 10:30 am Register before June 4th using code CFKIDS25 for a $10 discount Register Here Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms50′ Skipping high knees10 Ring rows Strength/skill 4 Sets, not for time: 5-10 Parallette pass-throughs5-10 Strict HSPU or seated BB press10 Single Arm DB row/arm WOD For time: 800 Meter Run40 Burpees30 Toes to Bar20 Hang power cleans400 Meter farmer carry 53/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 10-8-6-4 @20X1 Try to increase weight from last week WOD 12 Minute AMRAP: 30 Double-unders20 Sit-ups10 KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 6-6-6-6-6 70% WOD 4 rounds for time: 500 meter row or ski7 shoulder-to-overheads 135/95Read More

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read More

This Saturday we’ll be doing Murph! – We help members scale this workout so it can be completed by anyone. – Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day. – We’ll have food, drink, and fun after the workout. – Have questions about the workout or how to scale? Click HERE...Read More

This Saturday we’ll be doing Murph!– We help members scale this workout so it can be completed by anyone.– Classes at 8:30 & 10:00. We’ll be closed Monday for Memorial Day.– We’ll have food, drink, and fun after the workout.– Have questions about the workout or how to scale? Click HERE Warm-up 2:00, bike, row,...Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 11-9-7-5 @20X1 Try to increase weight from last week WOD Complete as many rounds as possible in 6 minutes of:5 Strict Pull-Ups10 Goblet Squats 70/53 Rest 2 minutes, and then … Complete as many rounds as possible...Read More