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This is a repeat. Last time we worked on barbell cycling the with the lighter clean and jerks. Let’s continue that, especially with our triples... Read More

Part A 15 Minute AMRAP 20 Abmat Situps 10 Box Jumps 10 Strict Press 75/45 10 Upright Barbell Row 75/45 Part B EMOTM 20 Minute... Read More

Hey guys. Here are our holiday hours: Tuesday 12/24 5:30, 6:30, 8:30, 9:30 Wednesday 12/25 Closed Merry Christmas! Thursday 12/26 5:30, 6:30, 8:30, 9:30, 4:15,... Read More

Let’s finish the week with a muscle building superset for strength and then a chipper! STRENGTH Superset Bent Barbell Row Ring Dips 5X5 METCON “Toll... Read More

We’ve had some tough barbell this week so let’s recover with 40 minutes of cardio! You know the drill. 4 Minute stations two times through!... Read More

STRENGTH Strict Press 10/8/6/4/2 Increasing weight each set METCON “From Russia With Love” OPEN/PERFORMANCE 12 Minute AMRAP Russian KB swings 70/53 Barbell Lunges 115/80 Push-ups... Read More

STRENGTH: Squat Clean 1/1/1/1/1 CrossFit WOD “Back to the Front” 500 Meter Row Buy In 21-15-9 Front squats 135/95 KB swings 53/35 500 Meter Row... Read More

STRENGTH Deadlift 3/3/3/3/3 METCON “Dead On Arrival” 5 Rounds 12 Deadlifts (225/155) 9 Toes To Bar 6 Hspu PERFORMANCE: 185/125 FITNESS: 135/95, You can scale... Read More

Time for this one again. My favorite SHRED wod. Part A is a 35 minute workout that starts with a buy in and finishes with... Read More