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WOD AMRAP in 15 Minutes: 20 Dumbbell Snatches 50/35, 15 Box Jump Overs 24/20, 20 Toes to Bar. Attention:  There will be no Olympic Lifting Class at 7:30 p.m.

WOD Front Rack Lunge: 5 Sets of 10 building in weight. Attention: The CrossFit Open is in less than a month! For those of you who have never done it before, we will have an outline for you but in short – it’s when every CrossFitter and CrossFit Affiliate around the world compete for 5 … Read more

WOD Teams of 2 For Time: 100 Synchronized Wall Balls 20/14, 75/60 Calorie Bike, 75/60 Calorie Row, 50 Synchronized Burpee Box Jump Overs. Attention: Preston is coaching Powerlifting at 8 a.m. so come or be square!   

WOD 5 Rounds for time: 10 Sandbag Cleans, 12 Ghd Sit-Ups, 3 Rope Climbs. 20 Minute Cap. Attention: Great news all you Challenge goers!! As we head into the end of week 3 or the midway point – I wanted to let you know that on Wednesday, Feb. 13th at 6 pm – the amazing KP … Read more

WOD Teams of 2 AMRAP in 20 Minutes: 20/16 Calorie Row, 10 Dumbbell Thrusters. One person works the other rests. Attention:  Bring a friend Thursday – all day – free of charge:) 

WOD Alternating 10 Minute EMOM: Odd Minutes Max Double-Unders, Even Minutes Plank Hold. Tuesday Night Musings with Coach Jess. What Creates Mental Toughness?  The other day on the board there was a quote that said: “Get comfortable with the uncomfortable.” With the upcoming CrossFit Open, I found myself even more needing to get into the mental toughness … Read more

WOD 13.1 AMRAP in 17 Minutes: 40 Bar Facing Burpees,30 Snatch 75/45,30 Bar Facing Burpees,30 Snatch 135/75,20 Bar Facing Burpees,30 Snatch 165/100,10 Bar Facing Burpees, Snatch as many reps as possible 210/120. Attention:  Ben will be teaching the Snatch at the Olympic Lifting Class! 

WOD 5 Rounds of: 20 Kettlebell Swings 53/35, 30 Jump Squats. 12 Minute Cap.

WOD Teams Of 2: 5 Rounds Each For Time 300 Meter Row, 12 Chest To Bar Pull-ups. One person works the other rests. 20 Minute Cap. Attention:  Preston will be coaching Powerlifting at 8 a.m.! Also, remember to get your logs in if you are doing the Challenge! 

WOD GFF WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 … Read more