5 Minute AMRAP: Burpee box jumps (24/20) 5-minute rest 4 Minute AMRAP: 10 Meter shuttle runs 4-minute rest 3 Minute AMRAP: Power cleans 3-minute rest 2 Minute AMRAP: Wall balls (20/14) 2-minute rest 1 Minute AMRAP: Max unbroken L-sit Box Brief: Save the Date!! On Thursday December 8th we will be having an Apollo Family... Read More

21 – 15 – 9 Squat snatch (95/65) Burpees over bar 100′ Walking lunge Box Brief: We are starting our renovation this Monday!!!!! We have been planning this renovation for awhile now and are excited to share our plans. Phase 1 of our 7 day renovation will include… The office will become a kids room... Read More

For Time: Teams of 2  3000 Meter row 300 Double unders 3000 Meter run Box Brief: There are only a few slots available for the weightlifting clinic!  Class starts at 11:30am on Saturday.  Cost is $20.

Front Squat Find 1 rep max Power Clean Find 1 rep max Bench Press Find 1 rep max Box Brief: This has been a tough week. Make sure you stretch it out!

4 Minute AMRAP: Muscle-ups Rest 4 Minutes 4 Minute AMRAP: 21 – 15 – 9 Deadlifts (225/155) HSPU Rest 4 Minutes 4 Minute AMRAP: Clean and jerks (135/95) Box Brief: The weightlifting clinic is this Saturday at 11:30am.  Sign up sheet is on the whiteboard. Cost is $20.

22 Minute AMRAP: 22 Thrusters (75/55) 22 Pull-ups 22 Burpees 22 Calorie row Box Brief: This week’s schedule is back to normal

Box Brief: Happy Sunday!  I hope everyone had a great Thanksgiving break.  I’m very excited about this week’s article.  It doesn’t discuss CrossFit specifically but you’ll be able to relate very easily.  The great thing about CrossFit is that there is always something that we’re trying to get better at.  We set our goals and we... Read More

Join us today at 9am to celebrate Thanksgiving! Expect large classes. See you there!

3 Rounds: 30/50 Wall balls (20/14) 30/50 KBS (53/36) 20/30 Pull-ups  400 Meter run The 30/50 means that if you go unbroken then you only need to do 30 reps. If you break up your set, you must do the reps on the right. Box Brief: Just a reminder, we only have one class on Thursday... Read More

3 Rounds: 500 Meter row 25 Push press (115/80) Box Brief: Don’t forget to stretch during your rest days. Thanksgiving Schedule: Thursday – Only a 9am class Friday – Closed Saturday – Closed