Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 3.9.18

Friday 3.9.18 CrossFit Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes – Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 …

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Thursday 3.8.18

Thursday 3.8.18 Active Recovery Day 10 Minute AMRAP 200 M Run 10 KB Swings 10 Air Squats 5 Burpees over KB Then 20 Minute ROM WOD

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Wednesday 3.7.18

Wednesday 3.7.18 Teams of 3 24 Minute AMRAP 200 Double Unders 100 Back Squats 95/65 80 Sit Ups 60 Thrusters 95/65 40 Pull Ups 20 Ring Dips 10 Chest 2 Bar/Bar Muscle Ups 1 person rowing. 1 person working. 1 person resting. Score is total reps + calories

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Tuesday 3.6.18

Tuesday 3.6.18 Nancy 5 Rounds 400m Run 15 Overhead Squats 95/65

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Monday 3.5.18

Monday 3.5.18 125 Wall Balls 20/14 5 Burpees every time you break Then 4 Rounds 10 Strict Press – Heavy 90 Second Sand Bag Hold 6 Negative Pull Ups 1 Minute Plank 1 Minute Hollow Body Hang From Bar The CrossFit Open is Here! Great job this week.  3 more weeks to go. Remember to Post Your Scores by 5PM …

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 3.2.18

CrossFit Open WOD 18.2 FOR TIME: 12 MIN CAP 1/1, 2/2, 3/3 – up to – 10/10 DB Squat (50s / 35s) Bar-Facing Burpees 18.2 A – 1RM clean (in remaining time)

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Thursday 3.1.18

Teams of 2 Rowing 4 min on 4 off for 40 min. When off the rower, stretch and do mobility drills.

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Wednesday 2.28.18

14 minute AMRAP 8 deadlifts 185/125 12 burpee box jump over

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Tuesday 2.27.18

Tuesday 5 rounds 6 Squat cleans 165/115 – heavy Drop and reset each rep 400 m run

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