8am- Beginner’s WOD 9am-WOD 10am- Open Gym and 13.4 WOD 3 Rounds 800m Run 50 Sit Ups 30 OH Walking Lunges 45/25 Reminder: On Easter Sunday we will ONLY be open from 10am-11am for 13.4Read more

7 Min Partner EMOM Each partner complete 1 full snatch within 30 seconds, 135/95 Then… Partner AMRAP in 18 Minutes 1000m Row 50 Thrusters, 45 30 Pullups *Split the reps up anyway We are encouraging everyone to support Mike (The Animal) this Saturday March 30th for the Annual Elizabeth Ciunci 5K Butterfly Run.  Click HERE to sign up!Read more

CrossFit Open Workout 13.4 7 Min AMRAP: 3 Clean  & Jerk, 135/95 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To bar *Continue this pattern until 7 minutes runs out. Watch the video below for the standards…  Read more

Back Squat 5×3 Then: 12 Min Amrap 5 Kettlebell Swings 70/53 10 Ring Pushups 15 Situps Post loads and rounds completed:Read more

EMOM 8 Minutes Snatch, Hang Snatch, 2 OHS (all are full squat) Then…. AMRAP 12 Minutes 5 Deadlifts 315/225 7 Slapping Pushups 5 Box Jumps 30/24 Then….. 2 Minutes Max Toes to Bar Happy birthday to The Pizza Kid and Bron Bron  Read more