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  STRENGTH: power snatch + hang power snatch 7 x 1 (Progression in weight) CrossFit WOD: EMOTM 20 min: Even min: 5 power snatches 135#/85#... Read More

Spring break is over and kids are back to school!! Time to get back to your regular schedule. See you at the gym!! STRENGTH: Back... Read More

CrossFit WOD: 20 min amrap: 5 hspu 10 front squats 15 push ups w h/r 200 meter run RX 135#/95# RX+155#/115# L1 65#/45# WEIGHTLIFTING/OLY CLASS... Read More

STRENGTH: Snatch Take 15 min and work up to a heavy single OR take 15 min to work on your technique and mechanics of the... Read More

  STRENGTH: Bench press 3/3/3/1/1/1 CrossFit WOD: Amrap 15 min: 150 meter row sprint 10 burpees 15 kb sumo deadlift high pull RX 53#/35# RX+... Read More

STRENGTH: power clean + push jerk + full clean + split clean (10 x1) @ 75% of 1 rm clean and jerk CrossFit WOD: 20... Read More

STRENGTH: Deadlift 5 x 3 CrossFit WOD: 12 min ladder 3 deadlift 3 K2E 6 deadlift 6 K2E 9 deadlift 9 k2E *** Increase by... Read More

Let’s start the week off with a benchmark workout. STRENGTH: Overhead squat 1/1/1/1/1 Take 15 minutes to work on your technique, form and range of... Read More

  CrossFit WOD: amrap 18 min: 5 hspu  10 T2b 20 mnt climbers 50 double unders WEIGHTLIFTING/OLY CLASS @10 am Warm up: Group squat fundamentals... Read More

No Strength today. Be sure to do a decent warm up. Class times are usual today and all weekend.  Team work! CrossFit WOD: “Fight Gone... Read More