There will be no weightlifting tomorrow night due to the holiday weekend. Regular classes on Saturday and we will see you Monday for “Murph.” T-shirts have been delayed – but we will get them to you as soon as we received them! Week of Memorial Day Monday – 9 am only No ROMWOD or Kids/Teens...Read More

Workout of the Day Double Trouble 15 minutes to build to a heavyDeadliftDirectly into15 minutes to build to a heavyClean, any styleScore if your heaviest deadlift & heaviest cleanRead More

Murph spots are available on the MindBody app so get signed up for class on Monday. If you are ever wondering if there is a class, checking out that calendar is the way to go. It is always up to date. Workout of the Day “Hop-a-long” AMRAP 20Parking Lot Run10 Pullups6 Burpee Box Jumps and...Read More

Workout of the Day Triple Nickel EMOM 155 Toes to Bar5 Deadlift5 Clean and Jerks135/95Rest 2AMRAP 35 Toes to Bar5 Deadlift5 Clean and JerksRead More

Monday will begin week 6 of the Ben Smith Squat Program. Your lifts should increase by 5-10 pounds for the last time we did 4s – from week 4, day 1. That was 10 May, 2021. We have Murph coming in one week from Monday. We have been hammering push ups to get ready, and...Read More

Got a partner? Need a partner?? Come on in! Workout of the Day For time, with a partner: • 30 syncro deadlifts• 30 syncro bar facing burpees400 m run• 20 syncro deadlifts• 20 syncro bar-facing burpees400 m Run• 10 syncro deadlifts• 10 syncro bar-facing burpees400 m run Rest 5 minutes, then: • 10 syncro thrusters• 10 syncro pull-ups400 m run• 20 syncro thrusters• 20...Read More

Workout of the Day Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 5 reps @ 65%#5: 5 reps @ 73% add 5-10# to W3D2#6: 5 reps @ 73%#7: 5 reps @ 73%#8: 5 reps @ 73%#9: 5 reps @ 73% Core 2 HR Pushups with Feet on...Read More

For the second day in a row we will be doing a CrossFit.com workout. I would recommend anchoring your feet for the situps or at the very least use something to protect your lower back from the raspberry. Workout of the Day 50-40-30-20-10 reps for time of: Kettlebell swingsSit-ups ♀ 16-kg KB ♂ 24-kg KBRead More

Workout of the Day 3 rounds for time of: Run 400 meters30 squats20 push presses ♀ 75 lb. ♂ 115 lb.Read More

We will be doing a gymnastics skills clinic at 11am on Sunday during Open Gym. I have been taking a deep dive on the Open Quarterfinal cut lines and we want to go over skills to make us better for the next year. Open gym on Sunday will be from 10am to 12pm. Please make...Read More