Running/Rowing work Every 3 minutes for 18 minutes:  150 meter sprint Workout of the Day"Jump and Swing" With a partner, alternate full rounds of the following: AMRAP in 7 minutes:5 box jump overs (36/30)10 KB swings (55/35) -Rest 2 minutes. AMRAP in 7 minutes:5 box jumps (36/30)10 Russian KB swings (70/55) ...

07 October, 2020 /

WE ARE OPEN! E1:30MOM x 5:  3 position squat clean + split jerk (pockets, above knee, floor + split jerk) 45%, 50%, 55%, 60%, and 60-65% Conditioning: EMOM x 8: Odd minute:  15 box jumps, followed by max barbell (45/35) front squats Even minute:  Rest ...

30 April, 2020 /

Strength/conditioning - Box jumps + deadlifts EMOM x 10: Odd - 15 box jumps + max deadlifts (115/75) Even - Rest Workout of the Day: "The Promise" 100 double unders 20/15 ring dips 30 toes to bar 20/15 ring dips 100 double unders -Compare to 10/2/18 ...

16 September, 2019 /

Strength/conditioning - Box jumps + deadlifts EMOM x 10: Odd - 15 box jumps + max deadlifts (115/75) Even - Rest Workout of the Day: "The Promise" 100 double unders 20/15 ring dips 30 toes to bar 20/15 ring dips 100 double unders  ...

01 October, 2018 /

CrossFit Kids and CrossFit Teens classes start this week!  Check out our new blog on this site dedicated to our young athletes and their weekly workouts!  We are excited! Strength/conditioning:  OTM x 12: Odd minutes:  Hang power clean (3-3-2-2-1-1) Even minutes:  Max box jumps in 40 seconds (24/20) Workout of...

30 January, 2017 /

Join us this Friday between 9am-noon for our "TTS Back to School Party!" Strength:  EMOM x 14 minutes:  Odd - 6 box jumps, Even - 1 deadlift (climbing) Fitness:  24/20 Performance:  30/24 Workout of the Day: "How to be Dead" 3 rounds for time of: 60 double unders (180 singles) 30/20 calorie row 15 deadlifts Fitness: ...

14 August, 2016 /