Our HIIT Track WODs begin June 29. Join us to increase your aerobic capacity, refine your running technique and have some fun! Sign up to run with us for the whole summer or try it out for 2 weeks. Mon: Ring Dips & Air Squats, then Sprint, KTE, Box Jump Overs & WB Tues: Shoulder Complex, then Row Wed: CrossFit Total Thurs: Open Gym ~ Make up missed Total or Athlete’s Choice Fri: Pull-Ups, then Sprint, AMSU & KB Snatch Sat: MU Drills, then Partner work with AMSU, SDHP & TTB  Sun: C&J Complex & DU, then DL, Sprint, HSPU & HPC *Morning Yoga @ 830 am  Read more

The first official day of summer is right around the corner…we should probably throw in a few burpees this week to help get us beach ready! Speaking of summer bodies…our HIIT Track WODs begin June 29. Join us to increase your aerobic capacity, refine your running technique and have some fun! Sign up to run with us for the whole summer or try it out for 2 weeks. Mon: Back Squats Week 8 (working sets @ 60%), then Row & Stone Hold *Silver Steps; Evening Yoga @ 850 pm Tues: Tempo Bench Press, then DB Snatch & Box Jumps Wed: Sprints, then DU & KBS *Silver Steps Thurs: Open Gym ~ Make up any missed Back Squat Program work or Athlete’s Choice Fri: WB, Pull-Ups, KBS, DU, AMSU, HRPU & Goblet Squats Sat: HPC, then Front Squats, STOH & TTB  Sun: Happy Birthday Mary P! Celebrating with OHS, then more OHS, CTB, HPS, Push-Ups, Thrusters & HSPU *Morning Yoga @ 830 am  Read more

Lots of opportunities for mobility & skill work this week…and more squats, of course! Mon: Candlesticks, then Lunges, Row & TGU *Silver Steps @ 11:15 am; Evening Yoga @ 850 pm Tues: Push Press, then TTB, DU & Sprint Wed: Back Squats Week 7 (working sets @ 90%), then Power Cleans Thurs: Open Gym ~ Make up any missed Back Squat Program work or Athlete’s Choice *Silver Steps @ 10:30 am Fri: Gymnastics Drills, then Push-Ups, HSPU, KBS, DU & Plank Sat: Kelly  Sun: Snatch Complex, then DL, Cleans, Snatches, Pull-Ups, CTB & BMU *Morning Yoga @ 830 am  Read more

Squatting our way into summer… Mon: Back Squats Week 6 (working pause sets @ 65/70/75/80%), then Front Squats, Pull-Ups & WB *Silver Steps @ 11:15 am; Evening Yoga @ 850 pm Tues: Single Leg Deficit DL, then DL, DU, TTB & Sprint Wed: Pike Ups & Straddle Ups, then Thrusters Thurs: Open Gym ~ Make up any missed Back Squat Program work or Athlete’s Choice *Silver Steps @ 10:30 am Fri: Back Squats Week 6 Accessory work (working ME sets @ 55%), then Push-Ups & Box Jumps Sat: Snatch work, then Sit-Ups, Ball Slams & Lunges  Sun: Partner work with Farmer Carries, AMSU, BMU & Air Squats *Morning Yoga @ 830 am  Read more

Back squats, birthdays, ball slams, box jumps, and burpees! Mon: Honoring America’s Heroes… “Rankle”  Tues: Back Squats Week 5 (working sets @ 65/70/75%), then SDLHP & Burpee Box Jumps Wed: Celebrating Coach Mike Green’s Birthday with some of his favorite ladies! Thurs: Open Gym ~ Make up any missed Back Squat Program work or Athlete’s Choice + Birthday finisher *Silver Steps @ 10:30 am Fri: HPS, then Ball Slams, Ring Dips & DU Sat: Kipping, then partner work with DU, Pull-Ups, TTB & Stones  Sun: Z-Press, then PP, Box Jumps & DL *Morning Yoga @ 830 am  Read more