1. Conditioning 3rds for time 10 DL 245/165 15 KB Push-Press (You choose wt.) (You can use DB’s also) 2. Strength 5 x 5 OHS 3. Skills 1 min max DU’s 3ds

Apparel is HERE! I will try to have them bagged and ready for you in the morning. Please check the bag and see what you owe if you have not paid yet. Thanks!   1. Conditioning   AMRAP 12:   15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 95/65 15 Box Jumps, 24/20 15 […]

Rest Day YOGA with Laura @ 5:30am Starting next Wednesday, Jan 14th, @ 5:30pm Beau will be bringing back CrossFit Striking! This is such a good change from our regular CF class and a great way to add some variety. Post to comments if you are interested. Gym Notes *The website will be in and […]

Open gym from 6-9am. Allow AT LEAST 30 min for the WOD. Please do not show up at 9. 12 days of Christmas 1 Snatch 95/135 2 burpee box jumps 24/30 3 Handstand Push Ups 4 pistols 5 Toes to bar 6 KB clean & jerk 35/55 7 Wall ball 15/20 8 Deadlifts 95/135 9 […]

3 rounds for time 500m row 20 box step ups (holding 35/55 kb) 12 pullups EMOTM x 7 – Snatch 1 rep at 90% each minute   BACK SQUAT 3 sets of 5 Holiday Schedule Christmas Eve: Open Gym 7-9am Christmas Day: CLOSED New Years Eve: 5:30am & 8:30 am ONLY New Years Day: CLOSED […]