Join us Sunday 4/28 for the Hutch WOD to honor past member Dave “Hutch” who lost in battle with prostate cancer last year. This workout was created in his honor. We hope to see you there.  Read more

REGISTER YOUR FRIEND FOR THIS THIS CLASS HERERead more

15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153 or 85% of Part 1  Read more

TWOW: 1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Test: Max Unbroken Chin over Bar Pullups -Test: Max Unbroken Toes to Bar (not to be done same day as pullup test) -3x 100 Unbroken sets of double unders No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar muscle ups kip to hip 3×5 Extra WODS: Crossfit Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/63 AND…. AS Fast As Possible for 1...Read more

Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 BurpeesRead more