Pre WOD 5 rounds for quality Handstand Push-ups5 reps (strict if possible) Pistols10 reps (alternate legs) Workout of the Day 12/14/2015 For time 500 meter row 50 kettlebell swings (24kg/16kg) 400 meter row 40 KB swings 300 meter row 30 KB swings 200 meter row 20 KB swings 100 meter row 10 KB swingsRead more

Pre WOD “Bring Sally Up” Workout of the Day 12/11/2015 5 rounds for time 10 deadlift (#185/#135) 10 strict pullups 10 jumping squats with med ball (#20/#14)Read more

Pre WOD 4 rounds, not for time Dumbbell Pullover10 reps GHD Sit ups10-15 reps Workout of the Day 12/10/2015 Every minute on the minute for 12 minutes 9 bent over barbell rows 6 hang power cleans 3 push press Athlete chooses heaviest weight possible while being able to maintain pace with clockRead more

Pre WOD Bench Press5 X 10 Workout of the Day 12/9/2015 Every 2;00 for 20:00 complete.. 15/10 calorie row 30 double uindersRead more

Start CrossFit with our December Elements class beginning Monday, 12/14. This will be the first in a series of 3 classes designed to teach you the foundational movements of CrossFit and prepare you to enter any of our regularly scheduled workouts. These classes will be held Mon 12/14, Tues 12/16, and Weds 12/17 at 6 PM. Each class will run approximately an hour and a half.  Go here to sign upRead more