All classes are a GO. 8am, 9am and 10am open gym are all still on. Be safe on the roads if you are coming to visit us.   “Wittman” Seven rounds for time of: 15 Kettlebell swing  (53/35) 15 Power clean  (95/65) 15 Box jumps (24″ /20″) Post time to comments:  Read More

Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 Supine Ring Rows 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Tuck jumpsRead More

Push Press 3×3 Then: 3 Rounds: 10 Ground to Overhead 155/85 30 Wall Balls 50 pushups Strength Class Press 5×1 Push Press 5×3 Post loads and time to comments:    Read More

Deadlift 7×2 Then: 7 Rounds of 10 Deadlifts (185/135) 10 Kettlebell Swings (53/35) 10 Toes to Bar Post loads and Times to comments:Read More

Front Squat 3×3 with 3 second pause on all reps Then….. Pausey Fran 15-12-9 Thruster (pause at the bottom of each thruster for 2 seconds) 115/85 Pullup (pause with chin over bar on each pullup for 2 seconds) Cash Out: 100 Double Unders  Read More

Weighted Pull-up 3, 3, 3, 3, 3 Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Touch & Go’s 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to barRead More

10AM Olympic Lifting Class 11AM Endurance Class Run 400m @ 75% – rest 2 minutes. Run 400m @ 85% – rest 3 minutes. Run 400m @ 90% – rest 4 minutes. Run 400m – all out. Then 5 rotated rounds tabata-ed of: Weighted lunges 45/25 Deadlift 225/185 Push ups (STRICT!) Post results to comments:Read More

Power Snatch 1-1-1-1-1 Then: 2012 CrossFit Games Open WOD #2 MEN Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN Proceed through the sequence below...Read More

With A Partner, complete the following…. 10-9-8-7-6-5-4-3-2-1 Push Press, 95/65 Pull-ups SDHP, 95/65 Push-ups Hang Squat Cleans, 95/65 Situps *Each person completes a round of 10-9-8-….. The Natural    Read More

20 Min to find 1 rep max of: Clean and Jerk Then: 10-9-8-7-6…..1 reps of Med Ball Clean Box Jumps Ring Dips Strength Class Back Squat 5×5 Post Loads and time to comments:Read More