Mon: (Karen – cal) then OHL, KTE Tue: Bear Complex then Bear Complex, BMU, Burpee, HSWU Wed: DL then MBT, WB, Row Thu: Athlete’s Choice Fri: DU, Lunges, Ball Slams, CTB Sat: RevB then TTB, KBS, Pushups Sun: Closed this Sunday, July 3rd Holiday Schedule for Monday, July 4th: 730a, 900a, 1030a only Next week is benchmark week!Read More

Mon: Thruster, rope climb, HPS Tue: Back squat then lunge, handstand walk and Jared is back on Tuesday! Wed: TTB, Box Jump Thu: Athlete’s Choice Fri: Sled then PP, AMSU Sat: Mary P Bday wod Sun: Row, KBS New Swag! Purchase Stars, Stripes, and NJ Shirt HERE Elliptical SyndromeRead More

Mon: Snatch Complex, TTB, DU Tue: DL then ring muscle up, cleans, box jumps Wed: Team Zercher Carry then team back rack carry, PP, KBS Thu: Athlete’s Choice Fri: Strict Press then “Modified Macho Man” Sat: Shoot Throughs then DU, SDLHP Sun: OHL, DB Snatch, MBCWB Endurance workouts on Thursdays ONLY at Tatlock Field at 800p. Homework given then....Read More

Mon: Burpees, pistol squats, TTB, KBS, HSWU Tue: Weighted pushup then “The Chief” Wed: Pause back squats then Row, Chin ups, PP Thu: Athlete’s Choice Fri: 3 position snatch then Lurong Challenge Wod 4: HPC, Shuttle Sprint Sat: Team row then Partner WB, KBS Sun: Partner cal then box jump, hspu Please support Leukemia research in memory of Karyn’s friend...Read More

Mon: Hero Wod, KBS, Box Jump, WB Tue: 1RM Clean then clean, l-sit pullups, hspu Wed: Nasty Greens: A Mike Green Bday Wod with BMU, HPC and a few other things Thu: Athlete’s Choice Fri: DL then “Baseline” Sat: Snatches, SDL Sun: DU, Thrusters, CTB, Rope Climbs NSCA admits to publishing false injury claims about CrossFit Mental prepRead More

Mon: Thrusters then KTE, WB Tue: Retest 1RM Power Clean then finisher Wed: HSW, then pullups, OHL, SDLHP Thu: Athlete’s Choice Fri: Split Jerk then HPC, STO, DL Sat: Hero Wod, CTB, Squat, HSPU Sun: CLOSED Sneak peak: Mon at 730a, 900a, 1030a only. Hero Wod, KBS, burpees. 50min TC   Mental prepRead More

Mon: Sleds then Ann Bday wod with step ups, amsu, handstand walk thenl-sit finisher Tue: Wk 5 Power Clean then muscle ups, kbs Wed: Lurong Benchmark #1 Thu: Athlete’s Choice Fri: Marty’s new favorite “Girl” for his birthday Sat: SB twist, ball slams Sun: Partners, DL, Front Sq, sto, static hold otherwise Lurong Challenge Registration – Starts Mon, 05/16! Not a superhero...Read More

Mon: Beauty is a Beast 2.0 with run to landmark, back squats, box jump overs, MBC, WAMSU Tue: Wk 4 Power Clean then nasty 1-2-3 combo Wed: DL then WB, DB Snatch Thu: Athlete’s Choice or special Cookies for Kid’s Cancer Class Times at 11a, 12p, and 800p.Contact Karen Conn for registration! Fri: Kipping then HSPU, TTB, KBS Sat: DU, Push...Read More

Mon: Pistol Sq then Thrusters, plank then ring rows Tue: Wk 3 Power Clean then burpee, L-sit Wed: Ring Muscle Ups then May the 4th be with you! DU, AMSU, MU and there will be 400m runs so plan accordingly Thu: Athlete’s Choice Fri: Front Rack Lunges then CTB, Row Sat: Team Back Squats, DB PP, DU, Pushups Sun: HPS, Ball Slams...Read More

Mon: Front Sq, KTE, Rope Climb Tue: Wk 2 Power Clean then MBC, Box Jump then supermans Wed: Squat Snatch then BMU, CTB, PP, PJ Thu: Athlete’s Choice Fri: DL then HSWU, DU Sat: Bear Complex, Burpees then partner mindline finisher Sun: WB, SDLHP, AMSU then finisher Four men four numbers Don’t change your rowing for calories – here’s why    Read More