METCON 20 min AMRAP 2 Deadlift (275/195#) 5 Box Jump (30/24″) 7 Handstand Pushups 9 Toes-to-barRead More

METCON 10 min AMRAP 5 Deadlift (95/55#) 5 Hang clean 5 Push press 15 Sit-ups 20 Double unders Rest 2 min Complete 2,000m RowRead More

METCON 21 Snatches (155/105#) Rest 3 min 15 Snatches Rest 3 min 9 SnatchesRead More

This Monday we will only be holding two classes in honor of Memorial Day, all other class times will be cancelled. The classes will be held at 9:30am and 11:00am. Please join us for this special occasion!Read More

METCON 25 min AMRAP 3 Wall walks 5 Pull-ups 200m Row 20 Walking Lunges 20 Sit-ups 200m RunRead More

STRENGTH 12 min to find Heavy single Clean and Jerk METCON 5.4.3.2.1 Squat Clean (205/125#) Muscle-ups Wall walksRead More

METCON 10.9.8.7.6.5.4.3.2.1 Hang Squat Clean (95/65#) Burpee box jump (20″)Read More

STRENGTH 5 sets of 1 Tempo Deadlift 3 sec pause below knee 3 sec pause above knee Finish with Clean pull 65-70% 1RM Deadlift METCON 10.9.8.7.6.5.4.3.2.1 Hang Snatch (95/65#) Box Jump (24/20″)Read More

Main – CrossFit Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke TRX CINDY (AMRAP – Rounds)...Read More

METCON 3 rounds: 5 Rounds of -5 Pull-ups -10 Push-ups -15 Squats and 400m RunRead More