WODs

With the CrossFit Games Open nearly here, we thought it would be a good idea to get everyone back into the swing of how the Open will work. We will partner up to judge each other and use the [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 10 min EMOM @50-60% of 1RM – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Conditioning: 7 minute Up Ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Clean EMOM @60% of your 1RM – 1 High-Hang Clean, 1 below the knees Hang Power Clean, Clean Conditioning: For Max Reps – 30 seconds on/30 [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 5 sets of 3 reps at 70% Conditioning – 3 rounds – 3 minutes of rest between each round “Groundhog Day Fran” 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3×5@70% – focus on FORM: Getting tight at locked out position to start, staying tight (slow down as needed) during descent, pushing on belt [...]

8:30am Class Warm-up & Mobility: 15 minutes Strength: Snatch EMOM for 8 minutes – 1 Power Snatch, 1 Hang Snatch @65-70% of 1RM Conditioning: 5 Rounds of – 3 Power Clean 6 Burpees [...]

We are open for our normal Friday class schedule today! Warm-up & Mobility: 15 Minutes Strength: 20 min to work to Clean and Jerk 1RM Conditioning: Reps for time – 15-11-9 – rest 2 [...]

All early morning classes are canceled – we will open at 9:30 am. The Body Fat Truck will be here at 3pm. Since Wednesday’s visit was canceled he will try to fit everyone in that [...]

We are cancelling all classes for tonight and also tomorrow’s early morning classes (5am, 6am, 7:30). We **think** we can open safely for the 9:30am class and on tomorrow. We will keep you [...]

PLEASE NOTE: ALL EVENING CLASSES ARE CANCELED DUE TO ICE ON THE ROADS!!!! Yeah I hate to do it, but our boys in the JCPD say there are lots of wrecks and ice out on local roads. Stay home – [...]