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Strength 1RM Overhead Squat WOD 15-12-9-6-3 for time of the following: Deadlift 225/155lbsBox Jump 24/20″Toes To Bar 

Strength 1RM Jerk WOD AMRAP in 5 Minutes of  20 Double-Under10 Push-Ups6 Pistols AMRAP in 3 Minutes of  10 Weighted Lunges 40/30lbs10 Pull-ups AMRAP in 1 Minutes of  Wall Ball 20/14lbs Enjoy 1 minute rest between AMRAPS!!    

Don’t forget! We have a 4:45 class today.! This class will be a condensed version of a regular class, but there will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some of you there!     Strength 1RM Deadlift WOD 5 […]

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM Strength EMOM 12 Minutes  Odd 1 Squat Clean 90% of 1RMEven Max Set of Unbroken HSPU WOD AMRAP in 15 Minutes of  10 Kettlebell Swings 32/24kg20 Burpees30 Air Squats

New Class times start TODAY!!  We will now be running our 4:45 class Monday-Thursday! This class will be a condensed version of a regular class, but there will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some of you […]

Skill Use 10 minutes to establish an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  WOD 400M One Arm Farmer Carry 24/16kg50 Wall Balls 50 Burpees50 Kettlebell Swings 24/16kg Use the same Kettlebell during the carry and the swings. You may switch arms as many times as you […]

Skill Tabata SupermanTabata Hollow Rocks WOD For time 21-15-9 Deadlifts 225/155lbsHandstand Push-Up 400M Run after each round High volume Deadlifts and running are a tough combo! Shoot for around 50% of your Max when determining how to scale this.   

  Strength Max Power Clean and 2 Rep Jerk WOD “Angie” 100 Pull-ups100 Push-ups100 Sit-ups100 Squats For Time Complete all reps of each exercise before moving to the next. Be sure to scale this to your skill level.  75 reps or 50 reps of each exercise will still be plenty of work! Have fun!

ANNOUNCEMENT!! New class times starting next week! We will now be running our 4:45 class Monday-Thursday! This class will be a condensed version of a regular class. There will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some […]

Strength 8×2 Weighted Pull-Ups WOD 3 Rounds for time of  400M Run15 Kettlebell Swings 28/20kg30 Double Unders