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

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 weight movements WOD Every 3 Minutes For 24 Minutes: 10 Cal Bike or 200 Meter Ski5/3 Strict HSPU6 Toes-to-BarRead 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