Workout of the Day 5 rounds for time 25/21 calorie row 15 burpees to plate 7 bar muscle ups  Read More

Workout of the Day With a partner for time 1000 meter row 90 wall ball shots 80 DB snatch 70 calorie bike 60 DB clean 50 double unders (each) 40 DB front squats 30 synchro burpees 20 DB thrusters 10 muscle upsRead More

Workout of the Day “Helen”… on a bike 3 rounds for time 30/21 calorie Assault bike 21 kettlebell swings (24kg/16kg) 12 pullups Post WOD 5 sets 10 strict toes to bar or hanging knee raisesRead More

Workout of the Day 21 minutes as many rounds as possible 40 walking lunge steps 20 deficit pushups 40 abmat situps 20 box jumps (30″/24″)Read More

Pre WOD Thruster 3 x 5 Workout of the Day “Jackie” For time 1000 meter run 50 thrusters (#45/#35) 30 pullupsRead More

We are excited to announce a new addition to our regular class schedule! Starting this Friday 11/15, we will be offering a competitors class every Friday at 6:30pm. This class is intended to expose you to workouts with higher intensity, higher volume, higher skill levels, and a faster pace to challenge your mental and physical...Read More

Pre WOD Turkish get up 1 X 14 Workout of the Day 3 rounds for time 35/25 cal bike 40 alternating hang DB snatches (#50/#35) 2:00 rest between roundsRead More

Pre WOD In 8:00, build to a heavy set of 5 deadlifts Workout of the Day “Donny” For time 21-15-9-9-15-21 Deadlift (225/155) Burpees Post WOD 3 rounds 30 abmat situps 1:00 hollow hold  Read More

Workout of the Day 12 rounds for time with a partner 3 burpees 6 kettlebell swings (32/24) 9 box jumps 15/12 cal bike *one person working, one person resting, alternate each roundRead More

Workout of the Day CrossFit Games Open 20.5 For time 40 muscle ups 80 cal row 120 wall ball shots (#20/#14) *partition reps in any manerRead More