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 Mental prep Please RSVP to the evite!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

1x/wk: $85/mo with 3mo commitment or $90/mo 1x/wk: $90/mo with 3mo commitment or $100/mo 2x/wk: $150/mo with 3mo commitment or $160/mo 2x/wk: $160/mo with 3mo commitment or $170/mo 3x/wk: $170/mo with 3mo commitment or $180/mo 3x/wk: $180/mo with 3mo commitment or $190/mo Unlimited: $185/mo with 3mo commitment or $195/mo Unlimited: $195/mo with 3mo commitment or $205/mo Punchcard: $95 for Four Classes Punchcard: $125 for Five Classes 5% discount for Family/Same Household only. Military and Full Time Student discounts stay the same. Membership will auto-renew unless written cancellation is provided by the 15th of the month prior – no exceptions. Membership freezes (limited) require the owner’s approval and associated monthly fee.  Read 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