Warm-Up 3 Sets: 100 Meter Jog10 Walking Lunges3 Inchworms WOD Every 5 Minutes For 25 Minutes (5 sets): 500 Meter Row or Ski10/8 Deficit Push-Ups 45/35 lb plates8 DB Box Step-Ups 45/30 Each Hand 20″Read more

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 Reps Then, 3 Sets: Hang Snatch, Below Knee x 3 Reps Then, 3 Sets: Snatch x 3 Reps Start light and build as you progress through each set/position WOD 6 Minute AMRAP: Burpee Box Step-Overs 45/25 20″ BoxRead more