Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Snatch 12 Minutes to build to a hevy single or work on technique WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie ski Compare to 11/21/2024Read more

Good news! Our power was restored around 10:30 this morning. We’ll have normal class times this afternoon.Read more

Update: Power is still out. Afternoon classes are canceled unless something changes The CrossFit Open is coming up and we’ll be completing the workouts each Saturday morning (8:30 & 9:30 classes) along with a themed pot luck style brunch. At the end of this year’s open we’ll be drawing a raffle for a couple lucky winners. Our first Open workout will be this Saturday! Ways to be entered into the raffle each week: – show up for the workout – bring something for the potluck – dress up for the theme – tag us in a social media post Warm-up 2:00 bike, row, ski 3 sets: 20 Banded pull-aparts3 Inchworms:15 leaning rest on rings Strength/skill Bench press 5-3-3-2-2-1-1-1 WOD 4 Sets for max reps: :30 Ring push-ups:30 Rest:30 Wall walks:30 Rest:30 Shuttle run x 25′:30 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 5-5-5-5-5 75% WOD 9 Minute AMARP: 15 Push press 95/6520 Air squats5 C2B pull-upsRead more

WOD Teams of two, one person working at a time, 20 Minute AMRAP: 100 KBS 53/35100 Calorie rowRead more