“Cardi-B”5 Rounds: 4 Minute Clock30/20 Calorie row20/15 Calorie bike or 15 burpeesMax 10m Shuttle runs4-minute rest Tomorrow’s Forecast:Thursday’s workout is another opportunity to improve our weaknesses. Box Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled... Read More

“Pound For Pound”3 Rounds:50 Double unders 10 Shoulder to overhead Tomorrow’s Forecast:Wednesday’s workout calls for rowing, assault bike/burpees, and running. Box Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate. The final week of... Read More

Open WOD 19.4”For Time: 12 Minute cut-off3 Rounds:10 Power snatch (95/65)12 Bar facing burpeesRest 3-minutes3 Rounds:10 Bar muscle-ups12 Bar facing burpees-OR-“MJ”23 Minute AMRAP:300 Meter run30 Wall balls 200 Meter run2 Rope climbsTomorrow’s Forecast:Tuesday’s workout calls for double unders and shoulder to overhead. Box Brief:Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots... Read More

“Open WOD 19.4”For Time: 3 Rounds: 10 Snatches (95/65) 12 Bar-facing burpees Then, rest 3 minutes before continuing with: 3 Rounds: 10 Bar muscle-ups 12 Bar-facing burpees Time cap 12 minutes, including 3-minute rest period Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for Open WOD 19.4! Box Brief:Don’t forget to fill out your bingo cards for the chance at free membership for one, two or three months! Congrats to Josh Miller for... Read More

Overhead SquatBuild to a heavy set of 5“Black Eye”21-15-9Hang power snatch (95/65)OHS (95/65) Tomorrow’s Forecast:Thursday’s workout calls for developing our weaknesses. Box Brief: On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to accommodate. This year we have the privilege of honoring MSgt Bill Posch and... Read More

“Pins and Needles”15 Minute AMRAP:15 Deadlifts (185/135)10 Bar facing burpees5 Muscle-ups Tomorrow’s Forecast:Wednesday’s workout calls for hang power snatch and overhead squat. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. Morning classes will be cancelled to accommodate. This year we have the privilege of honoring MSgt Bill Posch and... Read More

“Open WOD 19.3”For Time: 10-minute cut-off200 Foot overhead dumbbell lunge (50/35)50 Dumbbell step-ups (50/35)(24/20)50 Strict HSPU200 Foot handstand walk-OR-“Slim Fast”For Time:2000 Meter row200 Double unders1 Mile run Tomorrow’s Forecast:Tuesday’s workout calls for deadlifts, burpees, and muscle-ups. Box Brief:All morning classes this Friday, March 15th will be cancelled due to the Maltz Challenge. This year we... Read More

Open WOD 19.3For time: 200-ft. Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups (50/35) 50 Strict handstand push-ups 200-ft. Handstand walk10 Minute time cap Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned... Read More

“Goat Day”20 Minute EMOM: Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for the CrossFit Open WOD 19.3. Box Brief:On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt... Read More