Warm-Up 3 Sets: 5 Calorie Ski10 Ring Rows10 Pineapple Pickers10 Revere Lunges WOD Complete 5 Rounds For Max Calories: 1 Minute SkiRest 1 Minute1 Minute BikeRest 1 Minute1 Minute RowRest 1 Minute Compare to: 12/9/2021Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Bottoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 3@75%3@80%3@85%2@90%1@95% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Burpees Over the BarRead more

Learn about and sign-up for this Year’s CrossFit Open Intramural Strength/Skill Back Squat 4 Sets: 6 Reps @ 75% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 8/31/2022Read more

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-Up Partner rowing pick drill warm-up :30 Pulls while partner planks:30 Body over while partner squats:30 Half Slide while partner mountain climbers:30 Full stroke while partner sit-ups WOD Teams of two, with one person working at a time, complete two rounds of the following for max reps: 2 Minutes Bike for Calories (1 Rower per team)Rest 1 Minute2 Minutes Row for Calories (1 Bike per team)Rest 1 Minute2 Minutes BurpeesRest 1 MinuteRead more