Pre WOD Not for time.. Strict Pull-Ups40 reps Workout of the Day 4/30/2015 5 rounds for time 200 meter run 5 cylces of the Bear complex Men choose #65/#95/#135 Women choose #35/#65/#95 Post WOD Compare to 3/23/14Read More

Workout of the Day 4/29/2015 1 mile run for time 5:00 rest 2000 meter row for time 5:00 rest 8:00 amrap double undersRead More

Start CrossFit with our May Elements Class beginning Tuesday May 5th. This is the first in a series of 4 classes held Tuesday and Thursdays at 6 pm for 2 weeks designed to prepare you to enter any of our regularly scheduled workouts. For more information or to sign up, go here.Read More

Pre WOD Bench Press6 X 3 Workout of the Day 4/28/2015 In 12 minutes, climb as far up rep scheme as possible 1 power snatch (#75/#55) 1 wall ball shot (#20/#14)(10’/9′) 2 power snatch 2 wall ball shots 3/3, 4/4, etc……………….Read More

Pre WOD ddddRead More

Pre WOD fghfg Post WOD fgh gh ghgf gf hgffghfghfghRead More

Pre WOD Test Post WOD Test v nbgfnfgfg fgh hRead More

Pre WOD 7 sets, building weight Front Squat3 reps Push Press2 reps Thruster1 rep Workout of the Day 4/27/2015 6 rounds 2:00 amrap 10 dumbbell skier swings (#30/#20) 5 dumbbell burpees 1:00 restRead More

Workout of the Day 4/25/2015 With a partner, complete for time 200 meter run 60 alternating wall ball shots (#20/#14)(10’/9′) 200 meter run 60 alternating burpees 200 meter run 60 alternating med ball situps 200 meter run 60 alternating deadlifts (3/4 BW) 200 meter run 60 alternating box jumps (24″/20″)Read More

Pre WOD Press6 X 5 Workout of the Day 4/24/2015 5 rounds for time 10 strict pullups 15 burpees 20 walking lunge steps 25 abmat sit upsRead More