Open for Business!

Posted Friday, March 13th. If anything changes, we’ll update you via this page and social media. Hello members and friends, With last night’s news fresh on everyone’s minds, we wanted to reassure you that we have zero plans on closing the gym unless… Read more »

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Thursday, April 11th 2019

CrossfitA) Back squat 1×1 @90%2×4@75-80% 2×8@ 65-70% *25 minute time cap B) 10 minute ascending ladder2 power snatches (95/65lb) -2 pushups-2 thrusters-2 pullups *Ascend by 2 reps every round Metcon ClassA) Every 3 minutes for 5 rounds: 5 pullups-10 db… Read more »

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Tuesday, February 20th 2019

Crossfit A) For quality: 10-8-6-4-2 strict HSPU-kipping pullup/kipping/butterfly CTB After each round 15-20 second L-sit B) For time: 21-15-9 kb swing (70/53lb) box jump over (24/20″) front squat (135/95lb) *12 minute time cap Rx-Plus A) If needed add deficit for… Read more »

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Friday, November 23rd 2018

Crossfit A) 12 minute alternating skill EMOM: 1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU 2) 5 strict toes to bar + 10-15 second L-hang 3) rest B) 3 rounds for time: 30/25 calorie… Read more »

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Sunday, September 16th 2018

Benchmark WOD 30 ring muscle ups for time *Or 60 pullups + 30 ring dips *15 minute time cap  

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Wednesday, May 23rd 2018

Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest

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