Kettlebell/Function: A.) Turkish Get up 5×3 (L,R) B.) For Time 1 mile run or 1500m row 5 min rest. 3 rounds  10 Goblet squats (45/35) 10 HR Push Ups 20 Lunges Perfrom/RX A.) Make up Lift B.) For Time 1 mile run 5 min rest. 3 rounds  10 Double KB FS (45/35) 10 HR Push Ups...Read More

Friday Night Lights tonight at 6:30pm!  No 6:30pm Class. Function/KB A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster 5 Burpee 1 lap run Perform/RX A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster (44,35) 10 Burpee 1 lap run -Results to...Read More

KB/Function: A.) 15 min. skill practice B.) 3 rounds 500 m row 20 wallballs (20/14) 50 DU/100 Single Unders Perform/RX A.) 15 min. skill practice B.) 3 rounds 500 m row/400m Run 20 wallballs (20/14) 50 DU Compete: A.) 15 min. skill practice athletes choice – Hand Stands/Walks – MU – DU B.) 3 rounds...Read More

We have made it through the first 2 weeks of FNL and CrossFit Open Workouts! Week 1 The workout for 15.1 was a classic 9 min. CrossFit style 3 movement AMRAP with a twist; immediately following the AMRAP you had 6 minutes to establish a 1 rep max Clean and Jerk. This marks the first...Read More

KB/Function: A.) Snatch – 5×5 L/R B.) 4 rounds 10 Step ups (24/20) 10 1-arm KB OHS 10 Pull-ups Performance: A.) Snatch – 5×1 @ 80% B.) 4 rounds 10 Box Jump (24/20) 10 1-arm KB OHS 10 Pull-ups Compete: A.) Snatch – 5×1 @ 80% B.) 4 rounds 15 Box Jump (24/20) 10 1-arm KB OHS 5/3...Read More

Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min.  **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds Double KB’s 12 Deadlifts 9  Cleans 6 Push Jerks Perform/RX: A.) 3 rounds 1 min. DU’s active rest 2min.  **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s...Read More

Kettlebell/Function: A.) Double KB FS 5×5 B.) 30-20-10 DB Thrusters Sit-ups Perform/RX A.) Front Squats 4×3 @ 75% B.) 30-20-10 Thrusters (75/55) Sit-ups Compete: A.) Front Squats 4×3 @ 75% B.) 21-15-9 Thrusters (115/75) GHD’sRead More

KB/Function: A.) Make up Lift B.) For Time:  2k Row Every 3 mins  perform 10 Burpees Perform/RX: A.) Make up Lift B.) for time 2k Row Every 3 mins  perform 15 Burpees -Results to comments  Read More

Friday Night lights starts at 6:30pm  No classes after 5:30pm.     All Levels: A.) Back Squats 5×2 @ 80% pause 1st rep  B.) For Time: 3 rounds 12 Thrusters (95/65) 12 Burpees  Read More

KettleBell/Function A.) Skill Work – 15 min.  Turkish Get-ups B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Step Ups (24/20) 15 KB Swings 40 Single Unders Perform/RX/Compete A.) Skill Work – 15 min. B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Box Jumps...Read More