Please note: We are not accepting drop-ins for class today or tomorrow. Members: Please make sure you have reserved a spot in class. There will be a smaller cap than in years past and we cannot accept walk-ins. Thanks! The Annual Thanksgiving Chipper 100 Double-unders 90 Air Squat 800m Run 70 Sit-up 60 Overhead Plate...Read More

Warm-up Strength: Every 3min x 15min Back Squat x 3 reps @ 83-85% Conditioning: 2011 CrossFit Regionals Event 3 21-15-9 Deadlift 315/205 Box Jump 30/24 Finish: Strict Handstand Push-up Density Test 90sec Strict Handstand Push-ups Rest 30sec 60sec Strict Handstand Push-ups Rest 30sec 30sec Strict Handstand Push-upsRead More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: As Many Rounds and Reps As Possible in 12min of: 6 Renegade Row 12 Ball Slam 18 Dumbbell Lunges 24 Russian Twist w/ ball Finish: 3 sets 6-8 Strict...Read More

Warm-up: 200m Run then 3rds of: 10 High Box Step-ups 3 1 ¼ Front Squats 5 Strict Press Strength: Every 3min x 15min Back Squat x 3-4 reps @ 80-83% Conditioning: 3rds 9 Strict Handstand Push-ups 12 Thrusters 135/95 15 Box Jump Overs 24/20 Or 3rds 12 Hand Release Push-ups 12 Thrusters 115/75 15 Box...Read More

Mobility: Ankles Skill: Pistols or Cossack Squats Conditioning: Every Minute on the Minute for 20min: 1) 10 Ball Slam + 10 Russian Twists 2) 2-3 Wall Climb + 20sec Nose to Wall Handstand Hold 3) 10-12 Alternating Pistols or Cossacks Squats 4) 45sec of Assault Bike at 70+/60+ RPMs 5) RestRead More

Warm-up: 200m Run then 3rds of: 8 Bird Dog @1113 5 Muscle Clean 5 Good Morning Strength: Sumo Deadlift 4×5 @3212 Conditioning:   10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups 30 Power Clean 60 Wall Ball 30 Power Clean 10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups Rx 115/75 Rx+ 135/95Read More

Barbell Warm-up Strength: Every 2min x 12min 1 Push Press + 1 Push Jerk + 2 Split Jerk Conditioning:   600m Row 600m Run 40 Walking Lunges Steps holding slam ball 30 Slam Ball Sit-up 20 Med Ball Clean with slam ball 10 Deck Squat with slam ball https://www.youtube.com/watch?v=WVY0othA6dQ Finish: 3 sets 20 Seated Compression...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6 Clean Lift Off x 2 + Clean Conditioning: 30 Alternating Dumbbell Snatch Then 4rds of: 30 Double-unders 10 Toes to Bar Then, 30 Alternating Dumbbell Snatch Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: Every 3min x 15min Back Squat x 4-5 reps @ 75-80% Conditioning: The” 57” 5 rounds 7 Air Squat 7 Down-ups 7 Hang Power Clean 7 Front Squat 7 Shoulder to Overhead Rx 75/55 Rx+ 135/95Read More

Mobility: Lats and Thoracic   Midline: 4 rounds 30sec Plank Left 15sec Rest 30sec Plank Right 15sec Rest 30sec Banded Plank 15sec Rest 30sec Supine Plank 15sec Rest 30sec L-sit on rings, parallettes or boxes 15sec Rest Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run 100m Pinch Plate Carry 20...Read More