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Part A 3 Rounds 50 Single Unders 5 Empty Barbell Hang Power Cleans (Do not muscle clean. Jump, shrug and pull under) Part B Bench... Read More

Okay this is listed with two separate sets of numbers. Let’s call it advanced and intermediate. You can go intermediate the whole way. Or start... Read More

8AM Open GYM 9AM Weightlifting Part A Front Squat 3/3/3/3 Build to a heavy triple Part B Squat Clean + Power Clean Build to our... Read More

Regular CrossFit at 8 and 9 Come in and warm up, then let’s hit this classic benchmark! Fight Gone Bad 3 Rounds 1 Minute Wall... Read More

ANNOUNCEMENT: Sorry guys, there will be no classes Friday afternoon. Part A 12 Cal Bike of choice 12 KB Sump Deadlifts 50/53 No High Pull... Read More

10 Minute Stations 3 Minutes Rest Station 1 250/200 Meter Row 20 Mountain Climbers 10 OHS 45/35 Station 2 25/20 Cal C2 Bike 20 Russian... Read More

Yeah guys, way to get in and get it done. Let’s keep it going! Part A 2 Rounds 6 Alt Rotating Push-Ups 15 Cal Bike... Read More

Get to the gym. Part A 400 Meter Run 30/24 Cal Assault Bike 5 PVC Dislocates 5 Empty Barbell Hang Power Snatches Part B 5... Read More

Hey guys. Don’t forget, the morning shedule is 5:30/6:30 with Mike R I tested Part C yesterday. It’s good! Part A 3 Rounds 250m Cal... Read More

Open Gym 8 Weightlifting 9 Part A Snatch Balance Work to heavy single Part B Snatch Pull Work to heavy two reps Part C Squat... Read More