SS: 5×3 Sumo Deadlifts Med-Heavy (NOT SDHP) WOD:”Loredo” From CrossFit.com “6 RFT” 24 Air Squats 24 Push ups 24 Walking Lunges (total) Run 400Read More

Sorry we are so late on getting this up. Here is the schedule for New Years. Wednesday the 31st 6 am, 8:30 am, and noon WODs. All other classes are canceled. Thursday the 1st noon WOD 6 pm Open Gym. All other classes are canceled. CFL Kids are welcome at the open gym. Normal class...Read More

WOD: “21-18-15-12-9-6-3” Power Cleans 95/65 Sit ups Kettlebell Swing 55/35Read More

WOD: “Fight for Hope” 3 Rounds 1 Minute ME Burpees 1 Minute ME Power Snatch 75/45 1 Minute ME Box Jump 24/20 1 Minute ME Thruster 75/45 1 Minute ME C2B Pull Ups 1 Minute of RestRead More

Merry Christmas everyone! WOD: “12 Days of Christmas” 1 Power Snatch 95/65 Adv:135/95 2 OHS 3 Deadlifts 4 Power Cleans 5 Front Squats 6 Bar Facing Burpees 7 T2B 8 Pull Ups 9 Kettlebell swings 55/35 10 Box Jumps 24/20 11 Hands Lift Push ups 12 OH Plate Lunges 45/25 *This WOD is performed just...Read More

SS/WOD: CrossFit Total 1RM Back Squat 1RM Strict Press 1RM Deadlift *the traditional crossfit total allows only 3 attempts at each movement. Dont worry about that for today’s workout,  I only ask that you complete your maxes in the order aboveRead More

I was so torn on how to finish this week’s “lady hulks” off I decided to leave you all with two. Have a great weekend! SS1: 2×1 Minute Rounds ME Power Snatch @ 135/95 -30 Seconds Rest  Between Rounds SS2: 2×1 Minute Rounds ME Power Clean+ Push Jerk @ 135/95 -30 Seconds Rest Between Rounds...Read More

SS1: 5×2 Squat Clean working to 2RM  *Athlete can drop bar between reps just do a quick reset. SS2: 5×2 Push Press- Heaviest Possible WOD: “15 Minute AMRAP” 20 Box Jump 24/20 15 Pull ups 10 DB Snatch Right 10 DB Snatch Left  50/30 *Snatches from GroundRead More

SS: 6×1 Deadlift From blocks 85-95% WOD: “For Time” 25 Burpees 3 Rounds: 10 Thrusters 95/65 10 Ring Dips 1 Rope Climb 25 Burpees *Please note the Burpees occur once before the 3 Round Circuit, and once after, they are not a part of the circuit but are rather Buy in/ Cashout Style.Read More

Somebody told me I like to post pictures of hulk chicks, so I will dedicate the pictures for this week to lovely ladies like the one above… enjoy SS1: 2 Heavy attempts at a 1RM 3-Position Snatch (Ground, Top of Knee, Power Position) *Warm up lifts are recommended but please stick to only two working...Read More