Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Mountain Climbers WOD 15 Front Squats 135/9515 Burpees Over the Bar200 Meter Run15 Front Squats 135/9515 Burpees Over the Bar400 Meter Run15 Front Squats 135/9515 Burpees Over the BarHill Run 21 Minute Time CapRead more

WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/3/2019 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more

CrossFit Kids ages 6-12, limited spots available. Contact us to reserve a spot! Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Snatch x 3 Reps 75% WOD 10 Minute AMRAP: 6 Single Arm DB Push Press, Right Arm 50/358 Single Arm DB Front Rack Lunge, Right Arm10 Single Arm DB Front Squat, Right Arm12 Burpees Over DB6 Single Arm DB Push Press, Left Arm8 Single Arm DB Front Rack Lunge, Left Arm10 Single Arm DB Front Squat, Left Arm Sweat Class Warm up 3X 15 jumping jacks:15 plank10 banded side steps WOD 5 min. AMRAP 20 double unders6 push-up plank rows Rest 1 min. 5 min. AMRAP 5 burpees10 cal . Row Rest 1 min. 5 min. AMRAP 7 push press7 box jumps/ step-upsRead more

Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 8 Sets: Back Squat x 3 Reps @ 75% WOD Complete 5 Rounds For Time: 4 Deadlifts 315/22022/20 Calorie Row or 20/18 Calorie BikeRead more

Warm-Up 3 Sets: 100 Meter Jog5 Yogi Push-Ups5 Bottom-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 5-7 Reps (scale with seated barbell press x 5)Alternating Pistols x 12 Reps (scale with goblet reverse lunges)Banded Tricep Pull-Down x 20 Reps WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups __________________________________________________________________ Sweat class Warm up 3X:30 jog/ row10 pineapple pickers3 inchworms WOD 3 rounds not for time 8 dips8 DB row each arm8 DB squats Then, 10 min. AMRAP 8 push ups10 sit ups12 walking lungesRead more