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WOD Teams of 2 AMRAP in 8 Minutes: Heavy Sandbag Cleans, 2 Minutes Rest, AMRAP in 8 Minutes: Calories Bike or Ski. Attention: For Challenge Goers – Julia will be doing measurements after the 9 a.m. Wod class (although if you measure early you still have to finish the Challenge which ends on Feb. 13th … Read more

WOD 5 Rounds For Time: 21 Box Jumps 30/24, 15 Overhead Squats 95/65, 9 Ring Dips. Attention: Challenge Goers! Julia will be doing after pics and measurements this Saturday after the 9 am wod, Sunday at Open Gym, Monday night, Tuesday night and Wednesday during 4:30 and 5:30 pm but I hope both members and … Read more

WOD AMRAP in 12 Minutes: 4 Bar Muscle-ups, 8 Dumbbell Clean & Jerk Right 50/35, 8 Dumbbell Clean & Jerk Left 50/35. Attention:  We apologize for having to cancel the evening classes but felt it was the safest option for all.  We hope you got out in the snow as Challenge Goers, if you want … Read more

WOD Jake H.’s B-day Wod EMOM For 30 Minutes: Minute 1 – 2 Rope Climbs, Minute 2 – 15/12 Calories Bike, Minute 3 – 15 GHD Sit-ups, Minute 4 – 15/12 Calories Row, Minute 5 – 18 Wall Balls 20/14. Click HERE for old Scores. Tuesday Night Musings by Coach Stef.  New Year, New me- … Read more

WOD 3 Minute AMRAP: 75 Double under buy-in, 15 Deadlifts 185/135, 15 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 75 Double under buy-in, 10 Deadlifts 225/155, 10 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 75 Double under buy-in, 5 Deadlifts 275/185, 5 Burpees over the bar. Score is total … Read more

WOD Teams of 2 3 Rounds Each For Time: Partner #1 completes 250 Meter Row, Partner #2 Holds Kettlebells In Front Rack 53/35. Partners Switch Spots Every 250 Meters. Attention:  The CrossFit Open is almost upon us! Starting on February 21, 2019, and going for 5 weeks thereafter, CrossFitters around the world will be competing … Read more

WOD EMOM For 30 Minutes: 1 Snatch. Power or Squat – build in weight.

WOD GFF AMRAP in 13 Minutes: 2-4-6-8-10-12-14… Front Squats 205/145, 200 Meter run between each set of squats. Dress Warm!

WOD Bring A Friend Day! Teams of 2: AMRAP in 20 Minutes: 5 Push-ups, 10 Squats, 15 Burpees. One Partner Works The Other Rests.

WOD 5 Rounds 3 Minutes 60 Double-Unders, 10 Hang Cleans 155/110, Max Calorie With Remaining Time of Bike/Ski/Row. Athlete Can Choose. 2 Minutes Rest Between Rounds. Score Is Total Calories Completed. Tuesday Night Musings by Coach Kris.  Got pull-ups? As I banded way up for our 10-9-8-7-6-5-4-3-2-1 pull-ups before yesterday’s wod, I thought to myself “I really … Read more