Level 1 2 mile Run Then. 5 Clean and Jerks   115#/78# 10 Ring Dips 25 Squats 5 times. Level II 2 Mile Run Then. 5 [...]

Happy Memorial Day!Reminder: There will be no evening classes tonight.  Our last class will be held at noon today.  Enjoy a paleo BBQ with your [...]

9am ClassChoose a Hero:"Daniel"50 Pull-Ups400m Run21 Thrusters 95#/63#800m Run21 Thrusters400m Run50 Pull-UpsPost total time."McGhee"AMRAP in 30 minutes of:5 Deadlift 275#/195#13 Push-Ups9 Box Jumps 24"/20"Post total [...]

3 Press 95#/65#6 Push Press9 Push Jerk12 Front Squats2 Gassers6 times.Post total time.Coaching Tips:  Scale load and movements to match your current fitness level.  This [...]

Reminder: The last class to be held on Monday, May 31, Memorial Day, is the noon class.  Please, take some time out of your day [...]

Reminder: We will only be open until 1:00 p.m. on Monday May 31, Memorial Day. Our noon class will be the last class scheduled for [...]

STRENGTH Sub Max CrossFit Total Back Squat 3 X 3 Press 3 X 3 Deadlift 3 X 3 Post loads. CONDITIONING On the minute for 20 [...]

15 Cleans   (L1 95#/63#-LII 155#/103#) 30 Toes to Bar 30 Box Jumps  24"/20" L1 25/15 Ring Dips  LII 15/10 Muscle Ups 30 DB Push Press   [...]

Every :30 seconds for 7 minutes 1 Power Clean   (L1 115#/78#  LII 175#/108#) 2 Push Jerks Then. AMRAP in 10 minutes of: 2000m Row Double [...]

9am ClassAMRAP in 20 minutes of:8 KB Swings 70#/53#4 HSPU2 Snatches 115#/78#Post completed rounds.10am Free ClassAMRAP in 20 minutes of:12 Pull-Ups12 Burpees24 Walking Lunges200m SprintPost [...]