9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2 min break—– RD 2 = 800m Run—->Max H.R. Pushups —-2 min break——- RD 3 = 800m Run—->Max Situps —–2 min break——- RD 4 = 800m Run—->Max Goblet Squats, 53/35 2nd Box Halloween WODRead more

8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front Squats, 155/115 (Scale w/65%-75% of 1rm clean) 1 Week away from the Barbells for Boobs Fundraiser. We encourage everyone to come out. All LEVELS are welcome! 9am: Registration (If you don’t have a fundraising page, donations are required at the door) 10am: Start  Read more

31 Min Running Clock W/A Partner: 12 Min: Establish 1RM Snatch —–1 Min Break——– 7 Min AMRAP: 5 Hang Snatch, 95/65 10 T2B 20 Air Squats —-1 Min Rest—– 10 Min AMRAP 200m run 15′, 30′, 45′- Farmers Walk Suicide, 70/53 Reunited!Read more

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times to comments: Happy Birthday Coach Marco  Read more

7 Min EMOM: Power Clean + Hang Power Clean + 3 Front Squats + 1 Jerk Then… 1-2-3-4-5-6-7-8-9-10 ODD Rep#: Power Clean, 185/135 EVEN Rep#: HSPU *EMOM: 10 lateral jumps over your bar. Workout starts with 10 lateral jumps.   REMINDER: Our annual Halloween WOD will be Friday Oct 25th at 5pm!  Come dressed up for a fun workout w/ Prizes!        Read more