Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx- 20/14 weighted Vest Or service body armor Rx+   20/14 weighted Vest and unpartitioned reps […]

*Reminder: Memorial Day Murph will be celebrated this Friday! All normal Class times but we will be trying to get the biggest classes going at 6:30am, 8:30am, 3:00pm and 4:30pm. […]

STRENGTH Strict Press Every 90 second for 12 mins (8 Sets): Perform 3 strict Press WOD 18 min EMOM Even: 7 Clean and Jerks 115/85 Odd: 14 Box Jump Overs 24/20 *if […]

STRENGTH Backsquat 20 rep max *record this number WOD   For Time: 50 ft Handstand Walk (200 ft Bearcrawl) 100 Up Downs 75 KB sumo deadlift high pull 53/35 50/35 […]

-Important announcement- Athletes, every year during Memorial Day weekend, every CrossFit gym around the nation preforms “Murph” in honor of Lt. Michael  P. Murphy. We will be doing Memorial Day […]

Strength Bench Press 10 mins to compete 100 reps at your choice of weight WOD 4 Rounds In a 3 min window 24 Wallballs 20/14 12 Chest to Bar Row […]

Strength 15 mins to find a 3 rep max Overhead Squat WOD For time: 3 rounds: 10 KB Swings 70/53 8 Squat Snatches 95/55 3 Rounds: 8 KB Swings 70/53 6 […]

Skill Skill Handstand Pushups WOD 3 rounds for time: 25 Handstand Pushups  25 Deadlifts 155/105 25 Bar Facing Burpees *scaled options; Pike pushups, 135/95, Burpees

Strength Back Squat Every 2 mins: 6 @ 65% 5 @ 70% 4 @ 75% Every 3 mins: 4 @ 80% 2 @ 85% 1 @ 85-90% 3 @ 85% […]

WOD Buy in: 85 Plate Ground to Overhead 45/25 5 Rounds: 34 Ring Rows 34 aIr Squats 34 Crunches 34 Hang KB Snatch 35/26 *Every 10 Minutes 2 Rope Climbs […]