Mon: Bench Press then, pushups, squats, short run Tues: 1RM OHS / Snatch Balance work then sprint Wed: Interval Cardio with Fun! Thurs: Amanda’s Birthday Wod! Fri: DL then, DB Snatch, Box J Sat: Heavy Thruster for 3 then, Squats, Pullups Sun: Weighted Ring Dips then, AMSU, Ball Slams, HSPU Debunking CrossFit MisconceptionsRead More

Mon: DL, DU, GHD Tues: Snatch complex then, Push and Pull Wed: Back Squat then, KB Thruster, AMSU, Ring Dips, Box J Thurs: Heavy hang clean fro 2 then, “Cleans and Climbs” Fri: HSPU EMOM then, Ball Slam, TTB, DU Sat: DB Box Step Over, AMSU, RMU Sun: DL then, KBS Ladder The line line between...Read More

Mon: Barbell complex then, DB complex Tues: Partner sled push and burpees Wed: Bench press then, power cleans, TTB, DU Thurs: New gymnastics skill then, RMU, HSPU, DL Fri: Split Jerk EMOM then, PS, Box J Sat: Did you just fall from the sky? Sun: Box J, DB, WBRead More

Labor Day Schedule of 730a, 900a, 1030a only! Mon: Strict Ring Dip then, Partner DB Snatch, WB, Barbell Cleans, HSPU Tues: DU, Sandbag Cleans Wed: Tabata then, Heavy 3 Rep Front Squat! Thurs: Weighted pullup then, ball slams, KBS (USA), Box Jumps Fri: Blank, blank, blank your boat, gently down the blank… Sat: Snatch EMOM...Read More

Mon: “Don’t Leave Us Marty” via Annie and Cindy with twists Tues: DL, WB, OHL Chipper Wed: C&J complex then, DB C&P, Ball Slams Thurs: Tempo Back Squats – final week – then, Death by not burpees Fri: Pullup, sprint, then, all the barbell, ring dips Sat: EMOM then, bench, kbs Sun: Heavy cluster then,...Read More

Mon: Clean complex then, Ring rows and Box Jumps Tues: Tempo Back Squat then, HSPU, Man Makers, Lunges Wed: Mini Linchpin / Snatch then, Air Squats, Sandbag Cleans, DU, Snatch Thurs: Athletes Choice then, STOH, BMU Fri: Three AMRAPs w/ Row, DU, WB Sat: Pullup, TTB, then, DL Sun: Grind through HBWW, KBS, Ball Slams,...Read More

Mon: DB EMOM then, DBGTOH, KTE Tues: Tempo Back Squats then, WB, Row, MU Wed: Strongman sandbag work, pushups, rest Thurs: Snatch Complex then, OHS, CTB Fri: Drop Jumps then, KBS+AMSU chipper Sat: BTN Split Jerk then, med ball, TGU Sun: Outdoor partner wod at Summit Village Green (weather permitting) w/ DL 🙂    ...Read More

Welcome to Hero Week! The proper way to do a hero workout and honor the fallen Mon: Tempo Back Squats then, “C”. 22min TC Tues: “A”. 25min TC Wed: “D”. 29min TC Thurs: “S”. 18min TC Fri: Athletes Choice then, “D”. 10min TC  Sat: “31 Heroes” Please wear pants and/or high socks for rope climb protection!...Read More

**Please note that a new membership agreement may need to be signed. Read the summary at the check-in computer or ask a coach** Mon: Partner Aerobic Capacity, then named girl workout Tues: RMU, Cleans Wed: Back Squat @ 85%, then DB, KBS, Squats Thurs: Bench Press @ 70%, then DL, Lunges, Pull-ups Fri: Row, Rest,...Read More

**Please note that a new membership agreement may need to be signed. Read the summary at the check-in computer or ask a coach** Mon: ATHLETE’S CHOICE, then Sq, TTB, Box J Tues: KB Complex, then Strongman + BW Work Wed: Ladder, then Core work, Row Thurs: Clean Complex, then Front Squat, OH Fri: “Tough Rucker” BDay Wod with HSPU, TTB,...Read More