Strict Press6 x 2 “Helen”3 Rounds:400 Meter Run21 KBS (53/36)12 Pull-ups Recipe of the Week:Here are some ideas for your next meal prep!

“Two Bad”2 Rounds:2 Minutes – Sandbag Carry (moderate)2 Minutes – Calorie Row2 Minutes – Rope Climbs2 Minutes – Weighted Sit-ups2 Minutes – Rest Meme of the Week:

“Ruffles”For Time:100 Air Squats90 Double Unders80/60 Calorie Row70 Double Unders60 Hand Release Push-ups50 Double Unders40 Toes to Bar30 Double Unders20 Power Snatches (115/80)10 Double Unders Box Brief:Tac class is this Saturday at 10:30am. All experience levels are welcome! Summer Youth Programs are back! Register by sending us an email at [email protected] Spots are limited. Enroll now to... Read More

“Suggestion Box”20 Minute AMRAP:200 Meter Run1 Clean (heavy) Box Brief:Weekly Yoga Class – This SundayWe’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready to unwind. See you there.

Box Squats5 x 3 “Mean”3 Rounds:30/40 Wall Balls (20/14)20 Box Jumps (24/20) Quote of the Week:“The future belongs to those who believe in the beauty of their dreams.”Eleanor Roosevelt Box Brief:Weightlifting class is back this Sunday, led by our longtime coach, Phil! The class will follow an open gym style, where Phil will be available to... Read More

“2024 Quarterfinals WOD 1”4 Rounds:1 Minute – Snatches (135/85)1 Minute – Row for Calories1 Minute – Dumbbell Step-ups (50/35) (20)1-Minute Rest Recipe of the Week:Here is an easy go to recipe for meal prep next week! Try out this Korean Beef Bowl recipe! Ingredients:1/4 cup low sodium soy sauce2 teaspoons light brown sugar1 teaspoon sesame... Read More

“Triple Dub”30 Rounds: teams of 325 Double Unders15 Sit-ups8 Push-ups5 Burpees Meme of the Week:

Tall JerksBuild to a heavy single Split JerkBuild to a heavy single “Runnin with Sasquatch”3 Rounds:400 Meter Run10 Push Jerk Box Brief:CrossFit Open After-Party – May 10th at Centennial Hills Park! The Open is (almost) behind us, and you know what that means — it’s time to celebrate! Join us on Saturday, May 10th from 8AM–11AM at Centennial... Read More

Hang Squat CleansBuild to a heavy single Every 90 Seconds for 15 Minutes:3 Hang Squat Cleans at 70% of today’s 1RM Box Brief:CrossFit Open After-Party – May 10th at Centennial Hills Park! The Open is (almost) behind us, and you know what that means — it’s time to celebrate! Join us on Saturday, May 10th from... Read More

“Cindy Lou Who”22 Minute AMRAP:200 Meter Run5 Chest to Bar Pull-ups10 Ring Dips15 Weighted Squats (53/36) Quote of the Week:“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”Ernest Hemingway Box Brief:Weekly Yoga Class – This SundayWe’re back with our weekly yoga session this Sunday... Read More