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20.1 Set up wherever you want. These are barbell facing burpees. If you want to lift on the platform and then burpee over a second... Read More

Station 1 12/9 Cal Assault Bike 8 DB Step Ups 50/35 10 Hanging Knee Raises Station 2 20/16 Cal C2 Bike 20 Jumping Lunges 20... Read More

Part A 3 Rounds 250 Meter Row 200 Meter Run Part B 10/12/16 Dual DB RDL Bench Presses METCON EMOTM 20 Minute 1 12/9 Cal... Read More

Part A 10 Minutes 80 Single Unders 10 Russian KB Swings 6 Alt Box Step Ups Part B Clean complex Squat Clean + Hang Squat... Read More

Not too many of these long ones left. Come on in and burn it up. 35 Minutes to get as far as possible 500m Row... Read More

Hey guys. Great job Saturday with that wod! Let’s work some technique Sunday! 8 AM Open Gym 9 AM Weightlifting Warm Up 3 rounds 4... Read More

Regular CrossFit at 8 and 9! Old school Saturday. But the wod is a new creation. Metcon `10 Rounds 7 Wall Balls 5 Deadlifts 155/105... Read More

Hey guys , couple of schedule changes. Lots of vacations this week and people are kind f finding htier way checking out new gyms etc.... Read More

10 Minute Stations 3 Minutes Rest Station 1 15/12 Cal Assault Bike 15 Goblet Squats 53/35 Station 2 12/8 Cal Ski 12 Push-Ups 12 V-Ups... Read More

Part A 3 Rounds 200 Meter Run 5 Empty Barbell hang Power cleans 5 Empty Barbell Good mornings 5 Empty Barbell Strict Press Part B... Read More