STRENGTH Spend 8 min to find a 3RM Push Press   METCON 14 min AMRAP 2 Rope Climb (15′) 8 Push Press @60% 3RM 16 Burpee over barRead More

STRENGTH 10 min EMOM, alternating: a) 6 Weighted pistols (scale with box) b) 5 Deadlift @70-80% METCON 10 min AMRAP 30 Double unders 15 Sumo deadlift High-pulls (95/65#) 15 Box jumps (24/20″)Read More

STRENGTH 6 sets of 4 Back Squat @80-85% METCON For time: 50 Wallballs (20/14#) 5 Squat clean (185/125#) 40 Wallballs 7 Squat clean 30 Wallballs 9 Squat cleanRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on themShoulder and Squat Mobility Metcon CrossFit Games Open...Read More

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 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

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

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