STRENGTH Overhead Squat 7 sets of 3, @80-85% 1RM each :90 sec METCON 12 min AMRAP 12 Wallballs (20/14#) 9 Chest to bar 6 Deadlift (255/175#)Read More

METCON 50-40-30-20-10 Double unders Sit-ups *10 Power cleans btwn each round (95/65#)Read More

METCON Test 3 min AMRAP Double unders *Record largest set 10 min AMRAP 10 Power Snatch (95/65#) 20 Sit-ups 30 Lateral Bar hopsRead More

STRENGTH 5 min- 2 Weighted pull-ups every :30 sec METCON 2 Rounds for time: 20 Front Squat (165/115#) 40 Cal Row 15 Push press (135/95#) 30 Burpees to plate 10 Thrusters (95/65#)Read More

METCON 5 Rounds, each for time: 10 Burpee box jump overs (24/20″) 15 Wallballs (20/14#) 20 Lunges w/ plate OH (45/25#) Rest 1 minRead More

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