February 16, 2018
Panic! Before the Open Cycle (Week 5 of 6) STRENGTH 15 Minutes To Establish 1 Rep Max Power Snatch Score = Sum of Both Partners Best […]
February 12, 2018
Panic! Before the Open Cycle (Week 5 of 6) CONDITIONING “Paleo Challenge 2018 Benchmark WOD” 3 Rounds For Time: 15 Box Jumps 24″ / 20″ […]
February 7, 2018
Panic! Before the Open Cycle (Week 4 of 6) ENDURANCE “Misfortune” Every Minute On The Minute For 30 Minutes Minute 1 Row For Distance Minute 2 […]
February 6, 2018
Panic! Before the Open Cycle (Week 4 of 6) STRENGTH Push Jerk 3, 3, 3, 3, 3 From the Ground CONDITIONING For Time: Row 500 Meters […]
February 1, 2018
Panic! Before the Open Cycle (Week 3 of 6) STRENGTH Power Clean 1, 1, 1, 1, 1 CONDITIONING 12 Minute AMRAP 6 Power Cleans 135# / […]
January 14, 2018
MLK WEEKEND STRONG Takeover Join us for a modified class schedule today. 10AM – STRONG 11AM – STRONG Noon – STRONG 4-5:30 – OPEN GYM 5:30 […]
January 13, 2018
TRANSITION WEEK REST DAY OLY Class is cancelled due to the holiday weekend. OLY programming is provided but must be done during Open gym hours. OLY […]
January 11, 2018
TRANSITION WEEK STRENGTH Thruster 2, 2, 2, 2, 2 off the ground athletes can squat clean their first rep CONDITIONING “Jotus” For Time: 30 thrusters 135# […]
January 8, 2018
CrossFit Transition Week STRENGTH Clean 1, 1, 1, 1, 1 CONDITIONING “Heartbeats” For Time: 10 Squat Cleans 155# / 105# 20 Burpees 8 Squat Cleans 155# […]
January 2, 2018
CrossFit FALL CYCLE WEEK 6 STRENGTH Establish 1 Rep Max FRONT SQUAT recommended warmup 2 reps @ 60%, 2 reps @ 65%, 2 reps @ 70%, […]
December 27, 2017
CrossFit FALL CYCLE WEEK 5 ENDURANCE In Teams of 2 30 Minute AMRAP Partner A 12/10 Calorie Bike 1 Sandbag To Platform (Bodyweight) <Tag> Partner B […]
December 26, 2017
CrossFit FALL CYCLE WEEK 5 STRENGTH 3 Attempts Max Distance Broad Jump CONDITIONING Every Minute on the Minutes For 30 Minutes Minute 1 50 Double Unders […]
December 25, 2017
CrossFit FALL CYCLE WEEK 5 STRENGTH Squat 15 Minutes To Establish Heavy Single Strict Press 15 Minute To Establish Heavy Double CONDITIONING 2 Rounds For Time: […]
December 19, 2017
FALL STRENGTH CYCLE WEEK 4 CONDITIONING “Nutmeg Crusher” Every Minute on the Minute For 30 Minutes Minute 1 12 Box Jumps 24″ / 20″ Minute 2 […]
December 18, 2017
FALL STRENGTH CYCLE WEEK 4 STRENGTH Split Jerk 1, 1, 1, 1, 1 Ascending Sets CONDITIONING “Perfect Eight” For Time: 1000 Meter Row 50 Wallballs 30# […]