8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!!  Please bring a side dish if you feel inclined 10 Year Anniversary WOD: 10 Rounds 5 HSPU or Push Press 95/63 Barbell or 50/35 DB 10 Pullups 15 Sit Ups 20 Air Squats 200m Run Thank you so much to all of our members and trainers, past and present!! We are so proud to have been in business for 10 years!! We pride ourselves on hard work, and constantly trying to do what’s best for our members.  We look forward to many more years of helping you become the best version of yourself that you can be.  Thank you for allowing us to do so! -Jim, Jimmy, Steve and JennyRead more

Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2)   10/8 Cal Bike (PARTNER 1) 5 Front Squats (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 7 Front Squats (PARTNER 2) 1 Rope Climb, (PARTNER 2)   *CONTINUE THIS PATTERN UNTIL 18 MIN RUNS OUT                      Read more

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  Read more

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83 Standing Bicep Curl, 35/20   CrossFit Core 10 Min AMRAP- Complete as many rounds as possible in 10 minutes 60 Sec Front Plank, 45/25 40 Sec Handstand Hold 20 Sec L-Sit      Read more

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      Read more