Strength:  Front squat 5-5-5-5 (climbing) Skill work:  Handstand hold practice Workout of the Day: AMRAP in 10 minutes:  200 meter run 12 DB push press 24 jump rope  ...

08 March, 2017 /

The 2017 CrossFit Open begins this week!  If you are a teen 14 years of age or older, you are eligible to participate in this 5 week worldwide competition.  Let us know if you are interested, and we can help you register! Strength/conditioning: EMOM x 10: Odd -...

22 February, 2017 /

Strength/Gymnastics - EMOM x 10: Odd minute:  5 push press Even minute:  5 strict pull-ups Workout of the Day: AMRAP in 7 minutes: DB snatch Shuttle sprints 2, 2, 4, 4, 6, 6, and so on...

14 February, 2017 /

Strength/conditioning: OTM x 10: Odd:  5 bench press Even:  8 calorie row   Workout of the Day: AMRAP in 12 minutes: 5 burpees 10 leg raises or knee raises 15 KB swings  ...

07 February, 2017 /

Workout of the Day:   "Hang power cleans + box jump overs/step overs + sit-ups ” 3 rounds with a running clock (18:00 total): Minutes 0-2:  20 hang power cleans Minutes 2-4:  20 box jump overs/step overs Minutes 4-6:  Max sit-ups in 90 seconds   -Any remaining time in the hang power clean and box jump windows after completing...

25 January, 2017 /