12 min Rope Climb Practice Rope Exercise Variations:  Spanish,  Russian, Legless, More Then: 4 Rounds for time 10 Monkey Swings from Rings or Bar. (Hang then let go with one hand to touch your leg returning grip to bar or rings, alternate. Sub with 30sec two handed hang from bar or rings. 20 Shoulder Touches(AKA Wall Runs) 30 Split Lunge JumpRead more

9 am-Yoga 10am-Olympic Lift class with Coach Ryan (you must sign up on Zenplanner to attend this class) 11am-Endurance AMRAP 30 Minutes 8 Toes to Bar 8 Thrusters 95/65 12 Barbell Lunges 95/65 *At some point during the 30 minutes, you must accumulate 1600m on the rower*   Happy 50th birthday to Bill Brown!Read more

8am: Beginners CrossFit 9am: CrossFit 10am: Beat The Coach/ Open gym FOR REPS: 3 Min Max Burpees 1 Min Break 3 Min Max Pull-ups 1 Min Break 3 Min Max Squats 1 Min Break *Round 2 = 2 min of burpees, pullups, squats *Round 3 = 1 Min of burpees, pullups, squats Partner FridayRead more

All Classes are running on a normal schedule. Please no street shoes (snow shoes) on the main gym floor. Please bring clean shoes to wear for the workout.Read more

Valentine Couples Cash In 2000m Row (break up Meters anyway) ——-NO REST BETWEEN—— Valentine Special “Karen meets Grace” 150 Wall Balls (break up reps anyway) 30 Clean & Jerks , 135/95 (alternate every rep until 30 reps are completed) —-NO REST BETWEEN—- Valentine After Hours “Couples Fran” 21-15-9 Thrusters, 95/65 Pull-ups *Alternate movements in each round. Person 1 does thrusters and person 2 does pullups then switch movements in round 2 and back again for round 3. Be our Valentine…  Read more