Due to weather conditions, we’ll be running a modified schedule with classes at 12pm, 4:30pm, and 5:30pm. 🔥 The 2026 CrossFit Open kicks off this Friday — make sure you’re registered! https://games.crossfit.com/open/overview —- 30 Minute AMRAP 20/15 Cal Bike 16 Walking lunges 12 Push Ups 20/15 Cal row Rest 1:00 between rounds Then…. Glute development…
The gym will be closed today due to weather conditions. Stay safe — we’ll keep you posted on reopening. ❄️ 🏋️♂️ The 2026 CrossFit Open kicks off this Friday! For the next three weeks, every Friday we’ll be running the Open WOD in class — come throw down with the community and test your fitness….
20 min AMRAP: 10 Walking Lunges 10 Pushups 5 Hang Squat cleans 5 Shoulder to Overhead 10 Pull-ups 10/7 Cal Bike
For Time: 50/40 Cal row 30 Hang Power Snatch 75/55 40/35 Cal row 30 Wall balls 30/25 Cal row 30 Hang power cleans 20/15 cal row 30 Box Step Overs Body Weight only 20/15 cal Bike 30 Box Step Overs Body Weight only 30/25 Cal Bike 30 Hang Power cleans 40/35 Cal Bike 30 Wall…
Strength WOD 8 Rounds 10 Db Farmers hold reverse lunges 3 Deadlifts 70-80% Then…. For Time: 30-20-10-20-30 Kettlebell Swing Incline DB Bench Press Sit Up. 20 Minutes
Long Conditioning…. 2 Rounds – 1:00 Max Shuttle Runs Goal:8 1:00 Rest – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 1:00 b/t sets – Rest 2:00 (Total of 3:00) – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 2:00 b/t sets – 1:00 Max…
8 Rounds For Quality & Time Week3/3 15 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 65% *Every set of each movement need to be unbroken. Then… From 0:00 – 9:00 9:00 AMRAP 3-6-9-12… 2-4-6-8….. TTB Cal Row From 9:00 – 9:30 Rest From 9:30 – 11:00 AMRAP Pullups/ CTB / MU
No 6am class today. Regular class schedule all other classes. Back Squat (4 x 10) Every 2:00 x 4 (week 3 of 4) 10 Back squats Then…. 7:00 AMRAP 7 Power Cleans 95/65 7 Thrusters 7 Lateral Burpees over the Bar
Squat Clean 6 Sets 3 Clean Pulls, Touch & Go -rest :15- 2 Squat Cleans, Singles -rest 2:00- Then… 5 Rounds For Time: 200m Row 6 Power Cleans and Jerks 15 Min Cap
Power Snatch (1 x 1) 10:00 EMOM: Min 1-4 5 Snatch pulls Min 5-10 1 Power/Squat snatch (build) Then… Strength WOD 12 Rounds For Quality & Time 6 Farmer Hold Step Back Lunges @ 2×50/2×35 3 Deadlifts @ 65-70%
