Holiday Schedule: 7/3 – No 5:30 or 6:30 PM class 7/4 – Closed 7/5 – No 5:00 or 6 AM class Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 5 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete two sets for max reps: 1:00 Wall Balls 20/14Rest 1:001:00 Toes-to-BarRest 1:001:00 Double-UndersRest 1:00 Score = Wall Balls, T2B, DURead more

Warm-Up 400 Meter Jog 3 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice. You can also spend this time working on mobility. WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -This is your chance to re-test our June focus.Read more

Warm-Up Row, Bike, SKi 2:00 Then, 3 Sets: :20 Front-Leaning Rest on Rings:20 Bar Hang20 Banded Pull-aparts10 Reverse Lunges Strength/Skill Bench Press 7-7-7-7-7 Try to increase from last week WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35 Compare to: 4/5/2023Read more

Schedule Changes Beginning this week:•CrossFit Kids Tue, Thur 10:30•CrossFit Mon, Wed, Fri 10:30•No more 11:30 Beginning in July:•We’ll be adding two more class times for our Sweat class, with three and five day options. Stay tuned for some Friday night yoga announcements! Warm-up 400 Meter Jog Then… 3 Sets: 10 Box step-ups10 Pineapple Pickers10 DB goblet squats5 Single-arm DB shoulder presses/arm Strength/Skill 3 Sets, not for time: 200 meter D-Ball Carry (2 x 100)Single Arm DB Row x 6 Reps WOD Complete 5 sets for max reps: :30 Alternating DB Snatch 50/35:30 Rest:30 Burpee Box Jumps or Step-ups 24/20:30 RestRead more

Schedule Changes Beginning this week:•CrossFit Kids Tue, Thur 10:30•CrossFit Mon, Wed, Fri 10:30•No more 11:30 Beginning in July:•We’ll be adding two more class times for our Sweat class, with three and five day options. Stay tuned for some Friday night yoga announcements! Strength/Skill Back Squat 5-5-5 @80% WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 4/26/2023Read more