1. Wednesday 1/2/19

    HAPPY NEW YEAR! WEIGHTLIFTING WEDNESDAY IS HERE! GET A CROSSFIT TOTAL 1. MAX BACKSQUAT 2. MAX DL 3. MAX STRICT PRESS ADD YOUR TOTAL AND SAVE IT FOR FUTURE REFERENCE.…Read More

  2. Monday December 31st, 2018

    HAPPY NEW YEAR'S EVE! 9AM ONLY PAIR UP! 21-15-9-15 DL 155/205# BAR OVER BURPEE Then: 21-15-9-15 KB SNATCH 24/32 KG DB THRUSTERS 20/35 LBS 400M RUN BUY-OUT WITH ONE MED BALL 14/20# SWITCH AS NEEDED,ONE WORKING AT ALL TIMES NO REST. :))))))))…Read More

  3. Thursday December 27th, 2018

    Today 6am, 9am,or 5pm only! 1. Find a Heavy 2 rep Max DL 10 min cap 2. 30 Strict Pullups 5 min cap 3. 21-15-9 Thrusters 65/95# 400m run btwn numbers…Read More

  4. Wednesday December 26th, 2018

    Welcome back! 9am, 5pm, 6pm tonight only. WEIGHTLIFTING Wednesday combined with Metcon Madness. Sorry in advance. Heavy Clean with 3 Front Squats 115/185# RX 200m run, so on and so forth for 15 minutes Rest two minutes while loading 10 min Amrap 10 DL 185#/225# 30 Dubs :30 second perfect plank Then …Read More

  5. Thursday December 20th, 2018

    PLEASE BRING ME A TOY TODAY! I ONLY HAVE 5 TOYS FOR 30 KIDS! LAST DAY IS TODAY! 75 SNATCHES 55/75 Every time you drop 200m run Immediately followed by "Light Grace…Read More

  6. Wednesday December 19th, 2018

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. FIND A MAX SQUAT CLEAN 10 MIN CAP. 2. JERKS FROM THE RACK 3-3-3-3 3. YOKE CARRY OR STONE THROW-COACHE'S CHOICE ON LOAD AND DISTANCE.…Read More

  7. Tiesday December 18th, 2018

    Two fer Tuesday! 150 KB Swings 16/24 kg Every time you switch or stop its 5 burpees each 100 DL 185/245# Every time you drop the load or switch 5 burpees 150 WallBalls Everytime your partner is throwing the ball athlete stays in plank position 100 Pullups Athlete holds body in bottom of a squat no r…Read More