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For Tuesday we have a full body workout with a moderate barbell for deadlift, some engine work with burpee box jump overs, and some upper... Read More

ACCESSORY WORK Clean Pulls Take 15 Minutes to work up to 105% of your one rep max power clean with the clean pull. Your coach... Read More

SHRED Part A 15 Minute AMRAP 8 Cal Row 8 Barbell Curls 75/45 8 Barbell Strict Press 75/45 8 Push-ups Part B 15 Minute AMRAP... Read More

METCON “Outside the Box” 20 Minute AMRAP OPEN 6 Overhead Squats 95/65 9 Box Jump Overs 24/20 12 Hang Power Cleans 95/65 15 Calorie Row... Read More

STRENGTH Flex Complex RX Take 15 minutes to find 1 rep max squat snatch or squat clean SCALED Take 15 minutes to find 1 rep... Read More

Three 15 Minute AMRAPS for BLAZE Thursday. Test your overhead plate lunges and also the empty barbell bench press to make sure you’re comfortable with... Read More

Try to follow the CrossFit games. It’s a great way to get a look at what we do but on a higher level. You can... Read More

We have ring muscle ups for Tuesday. Let’s work on the false grip which is essential to getting a strict muscle up. If you have... Read More

What a great week. Huge attendance! Plus more importantly we had people trying new things. We had some people getting their first HSPU, we had... Read More

METCON “Speak of the Devil” 600 Meter Run 2-4-6-8-10-12 Devil’s Press 35/20 DB Box Step Ups 35/20 600 Meter Run SHRED “Golden 6” 50 Cal... Read More