Thursday hours are: CrossFit at 5:30am, 9am and 5:30pm.  All Access is this Thursday at 8:20am.  Friday hours are the same – except no All Access. For the workout, start each round where you left off on the last round.  So, if you completed 2 rounds plus 2 Muscle Ups in round 1, begin the next AMRAP with the 3rd Pull (which will be a Chest to Bar if you are RX). For scaling, if Pullups are tough, use as heavy Kettlebell.  Men can try R1 – 70/R2 – 53/R3 – 44.  Ladies can go 53/44/35.  If you can do C2B, regular Pullups, but Muscle Ups are a challenge try Heavy KB in round 1, C2B in round 2, and Pullups on round 3.  Everyone finishes with Burpees. Ring or Bar Muscle Ups are fine – shooter’s choice. The way this workout is designed, every round is a sprint.  That means you will...Read more

CrossFit at 9am and 4:30pm and 5:30pm.   The workout today is the same as Open 14.4 – the HSPU will go up 3 every round.  The weightlifting, which will be the snatch, goes up by 3 every 3 rounds. Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning AMRAP 10 3 Handstand Pushups – Sub Wall Climbs 1 Wall Climb for every 3 handstand pushups 3 Power Snatch 95/65  6 Handstand Pushups 3 Power Snatch  9 Handstand Pushups 3 Power Snatch 12 Handstand Pushups 6 Power Snatch 15 Handstand Pushups 6 Power Snatch 18 Handstand Pushups 6 Power Snatch 21 Handstand Pushups 9 Power Snatch 24 Handstand Pushups 9 Power Snatch 27 Handstand Pushups 9 Power Snatch 30 Handstand Pushups 12 Power SnatchRead more

Remember – no 6:30pm classes this week.  So tomorrow, only classes at 5:30am, 9am and 5:30pm.  All Access at 8:30am is on. We will test the Back Squat after our 3 rep build.  Instead of just squatting, we will take 10 minutes to build to a Hang Squat Clean double.  This is not the point of the the session.  Don’t score this, it’s just a way to prep your body to get under that bar strong and fast. Workout of the Day Barbell Warm Up 10 minute to build up on Hang Squat Clean Double Strength In 20 minutes, build to a 1RM Back Squat Conditioning AMRAP 12 60 Doubleunders 40 Air Squats 20 Calorie RowRead more

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 6:30pm classes. Workout of the Day “Wittman” 7 RFT 15 Kettlebell Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20Read more

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