“Flower Power” For Time: 20 Power snatch (115/85) 20 Bar facing burpees 15 OHS (115/85) 15 Bar facing burpees 10 Squat snatch (115/85) 10 Bar facing burpees Box Brief: Want to get your nutrition going in the right direction? Registration is live for our next 6 Week Nutrition Challenge! Go to this link and sign... Read More

“Slim Fast” For Time: 2000 Meter row 200 Double unders 1 Mile run Box Brief: Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite your family and friends to... Read More

Bench Press 5 – 5 – 5 – 5 – 5 -then- 1 Max set at 65% of today’s 5 rep max For Time: 10 Minute cut-off 50 T2B 5 Burpees every time a set is broken Box Brief: Coming off of a very intense 5 weeks of training its time for everyone to catch their... Read More

“Fireball” 30 Minute AMRAP: teams of 3 100/75 Calorie row 75 Wall balls (20/14) 50 Power cleans (115/85) Box Brief: Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite... Read More

“Sonic Boom” 3 Rounds: 400 Meter run 10 Ring muscle-ups Box Brief: Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week... Read More

“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Congratulations to everyone who survived yet another CrossFit Open.

“Tabata Be Kidding Me” 8 Rounds Each Station: 20 seconds on, 10 seconds off KBS (53/36) Burpees Row for calories Strict press (75/55) Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open... Read More

“Hang Ten” 7 Minute AMRAP: 10 Power cleans (135/95) 20 Push-ups “Death By” 10 Meter Sprint Box Brief: Here is the Open schedule for the week. Thursday Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run... Read More

“Nostradamus” 3 Minute AMRAP: 20 Thrusters (95/65) 20 C2B Pull-ups 3-minute rest 3 Minute AMRAP: 15 Thrusters 15 C2B Pull-ups 3-minute rest 3-minute AMRAP: 10 Thrusters 10 C2B Pull-ups Box Brief: This Thursday is Bring a Friend Day!

“Ground and Pound” 5 Rounds: 400 Meter run 15 Burpee Box jump overs (24/20) Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm.