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... Continue Reading

1. Conditioning 3 RFT: 25 Thrusters, 95/65 25 TTB 2. Skills 5×3 Snatch Balance + OHS 5×3 Snatch Balance + Sotts Press 3. Midline 15 banded KB pull throughs 1 min hollow rock 20 supermans 1 min weighted plank 25/45 3 rds    

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. G... Continue Reading

1. Conditioning A. 500 Meter Row For Time B.1000 Meter Row for Time *These are both GLORY BOARD WOs. Rest as long as you need to between A & B. Move to # 2 & 3 if rowers are not available. 2. Snatch EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75... Continue Reading

1. “Luke” 40 double unders 15 CJ, 155/105 400m Row 30 TTB 400m Row 45 Wall Balls, 20/14 40 Double unders 45 KBS, 55/35 400m Row 30 Ring Dips 400m Row 15 Lunges, 95/65 40 Double unders 2. Jerk – in 10 min work up to a heavy single Gym Notes *The ... Continue Reading