WOD

Just one class today, at 9am,  We will Back Squat Max Effort on Tuesday.  Remember, for the remainder of the week, there will be no... Read More

Only 1 class tomorrow at 9am Workout of the Day “Hamilton” 3 RFT 1000m Row 50 Pushups 1000m Run 50 Pullups  

Workout of the Day AMRAP 15 5 Thrusters 135/83 10 Toes to Bar  30 Double Unders

So, this web next week will be adjusted as things are a little slow for the holidays.  We will only have a 9am hero workout... Read More

The end of the year is upon us and that seems to lead to reflection for most people. It has been quite the year –... Read More

Excellent video from Barbell Shrugged on the Glute Ham Raise.  Now that we have enough GHD to use in class warm up, if not workouts,... Read More

We will have a normal schedule this week, as Christmas falls on a Sunday.  Back Squat on Monday, HS work on Tuesday.  Next week will... Read More

Don’t forget, the Christmas party starts at 5:30pm.  CrossFit at 9am and 10am. Workout of the Day 21-15-9 Power Cleans 135/95 Sit-up Rest 5 min... Read More