If you are visiting from out of town and are planning on dropping in, please make sure you sign up and reserve your spot ahead of time online HERE. **It’s expected that drop-ins have at least 3 months of continuous membership at another CrossFit Affiliate location** Warm-up Strength: Front Squat @23X1 4×3 Workout of the...Read More

If you are visiting from out of town and are planning on dropping in, please make sure you sign up and reserve your spot ahead of time online HERE. **It’s expected that drop-ins have at least 3 months of continuous membership at another CrossFit Affiliate location** Strength: Strict Shoulder Press 10-8-6-4 Workout of the Day:...Read More

1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlifts 10 Overhead Plate Lunges (25/15) 11 Kettlebell Swings (53/35) 12 Ground to OverheadRead More

Mobility: Shoulders & Lats Midline/Stability: Every Minute on the Minute x 12min 1) Hand Plank Cross Knee to Elbow  x 30sec 2) Ring Support Hold x 30sec 3) Bouncing Knees to Chest x 30sec Box height matters here- should be a little lower than 90 deg 4) Supine Plank Hold or Supine Table Hold x...Read More

Group Warm-up Workout of the Day: Choose your own adventure. Complete in any order, partitioned in any way. 1600m Run 80 Thrusters 80 Toes to Bar Finish: 3 sets 20 Banded Hamstring Curls (seated or prone) 30sec Side Plank L 30sec Side Plank R 30sec Elbow Plank 20 SupermansRead More

Warm-up: 200m Run then 2rds of: 12 Shoulder Taps (plank) 10 Deadbug 8 Ring Row @2112 Strength: 20min to build to a 3 Rep Max Bench Press and 1 Rep Max Strict Supinated Grip Chest to Bar Pull-up Workout of the Day: Tabata Row for Cals, Push-up, Ab Mat Sit-up, Jumping Lunges Rx+ Row for...Read More

Warm-up: 200m Run then 2rds of: 8 Glute Bridge 4 Romanian Deadlifts 4 Front Squat 4 Strict Press 4 Back Squat Strength: 20min to build to a 3 Rep Max Back Squat Workout of the Day: 75 Double-unders Then, 5rds of 5 Deadlift 5 Hang Power Clean 5 Front Squat Then, 75 Double-unders *Giving 2...Read More

Strength & Skill: Every Minute on the Minute x 10min Even: Hang Power Snatch x 2 + 2 Overhead Squats Odd: Double-unders 20-40 reps Workout of the Day: Isabel 30 Snatches 135/95 6min Time Cap Finish:  IYTW’s Seated Piked Leg Lifts x 20 Single or double leg Glute Bridge x 20 Use a plate to...Read More

Mobility: Quad Stretch and Barbell Smash/Rollout Skill: Rope Climbs Workout of the Day: 600m Run 40 Russian Kettlebell Swings 20 Calorie Row 5 Rope Climbs 20 Calorie Row 40 Russian Kettlebell Swings 600m RunRead More

Strength & Skill: Every Minute on the Minute x 10min Even: Sumo Deadlift* x 5 Odd: Strict Handstand Push-ups x 6 Workout of the Day: Run 1 Mile 50 Front Squats 135/95 Last done on 12/28/18Read More