METCON 3 min AMRAP 30 Singles 15 Squats Rest 2 min 3 min AMRAP 10 Box jump overs (20″) 10 Wallballs (20/14#) Rest 2 min 3 min AMRAP 10 Burpees 15 Sit-upsRead More

STRENGTH Spend 8 min to find a 10RM Back squat METCON 3 min AMRAP 20 Double unders 15 Push-ups Rest 2 min 3 min AMRAP 15 Box jumps (24/20″) 10 Wallballs (30/20#) Rest 2 min 3 min AMRAP 10 Ring dips 5 HSPURead More

Due to inclement weather and dangerous driving conditions, classes and Open festivities will be postponed to Sunday afternoon. The gym will open Sunday at 4:00pm for warm-up and heats will begin at 5:00pm in the same order and frequency as previously designated for Friday night. Saturday morning’s weekly Community Workout will be cancelled as well....Read More

METCON 1000m Row Rest 4 min 3 rounds, each for time: 500m Row Rest 2 min Then; “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

STRENGTH Spend 10 min to find a 1RM Clean and Jerk METCON CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# -OR- CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee...Read More

METCON 10 Rounds: :30 sec KB Swing (53/35#) :30 sec Rest :30 sec Burpees to 6″ target Rest :90 sec Record total reps for all 10 rounds (KB swing+Burpees)Read More

METCON 10 Rounds: :30 sec Cal Row :30 sec Rest :30 sec HSPU Rest :90 sec Record total reps for all 10 rounds (Calories+HSPU reps)Read More

METCON 12 min AMRAP: 15 Cal Row 12 Wallballs (20/14#) 9 V-ups w/ medballRead More

STRENGTH Back Squat; 8-8-6-6-4-4 1 Set every 2 min, begin with 65-70% 1RM METCON 10 min AMRAP 10 Burpees over bar 10 Overhead Squat (115/75#) 10 Toes to barRead More

METCON 18 min AMRAP 40 Jumping Pull-ups 35 Deadlift (115/75#) 30 Box jumps (24/20″) 25 Power Clean 20 Toes to bar 15 Shoulder to overheadRead More