3 Rounds: 30-HRPU 30-KBS (53/36) *10 minute cut-off *@13 minutes 3 Rounds: 30-Box Jumps (24/20) 30-T2B *10 minute cut-off This Veterans Day we invite all military and their families to join us in completing the “Three Wise Men” hero workout. Wednesday will be a full schedule so spread the word!  Visit the following link... Read More

  20 Minute AMRAP: 3-Power Cleans 3-Front Squats 3-Jerks Box Brief: Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

      “Goat Day” 20 Minute EMOM: Even Minutes: Goat 1 Odd Minutes: Goat 2 Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick.  **Fridays workout will include, power cleans, front squats and jerks.  Box Brief: Classes are cancelled this Saturday because we want to push everyone to... Read More

   A) 5-5-5-5-5—Sumo Dead lift B) 5-5-5-5-5—Bench Press Box Brief: Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

    12 Minute Clock: 1 Minute-Box Jumps (30/24) 1 Minute-Hang Power Cleans (115/85) 2 Minutes-Box Jumps 2 Minutes-Hang Power Cleans 3 Minutes-Box Jumps 3 Minutes-Hang Power Cleans

   “Cindy” 20 Minute AMRAP: 5-Pull Ups 10-Push Ups 15-Air Squats http://youtu.be/2nXkyeQ91f8 

   For Time: 50-Calorie Row 40-Burpees 30-HSPU 20-Dead lifts (275/185) 10-Bar Muscle Ups 20-Dead lifts 30-HSPU 40-Burpees 50-Calorie Row Tomorrow we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring... Read More

  10 Minute AMRAP: 10-T2B 15-Wall Balls (20/14) 30-Double Unders This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill... Read More

   A) 1-1-1-1-1—Front Squat -then- 5 reps @ 85% of today’s 1RM B) 12 Minute EMOM: Minute 1: 15-Ring Push Ups Minute 2: 15-Box Jumps (30/24) Minute 3: 30 Second Hollow Hold This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume... Read More

   “Lurong Benchmark #2” 9 Minute AMRAP: 20-Ground to Overhead (95/65) 7-Bar Facing Burpees 15-Ground to Overhead (135/85) 7-Bar Facing Burpees 10-Ground to Overhead (155/105) 7-Bar facing Burpees 5-Ground to Overhead (185/135) 7-Bar Facing Burpees AMRAP Ground to Overhead (225/155) This Saturday we will be meeting at the park behind the library for our Halloween... Read More