Bradley 10 rounds for time of: 100m RUN or ROW 10 pull-ups 100m RUN or ROW 10 burpees Rest 30 seconds U.S. Air Force Senior Airman...

Complete as many rounds and reps as possible in 12 minutes of: 5 front squats 10 ring dips 15 Double Unders (45 singles) ♀ 125 lb♂ 185 lb...

LADDER (FOR LOAD, NOT TIME!) 10-9-8-7-6-5-4-3-2-1 DEADLIFTS BENCH PRESS 200m ROW or RUN GOAL: to add weight each set as the rep count...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Dress up OPTIONAL INTERMEDIATE: 40 & BELOW BEGINNERS: 30 & BELOW

3 SESSIONS TODAY: 9:15 am Movement & Mobility w/Lisa 4:15 pm & 5:30 pm WOD Below 5 rounds for time of: 1 rope climb to 15 feet 10...

8:30 am & 5:30 pm CLASS BELOW 4:15 PM - MOVEMENT & MOBILITY w/Pablo For total reps: Tabata pull-ups Tabata box jumps OR Step ups Tabata...

Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb♂ 95 lb Scaling: Today’s workout is a classic CrossFit benchmark. Be...

FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: $15 per class

ALL CLASSES ARE SCALABLE TO YOUR LEVEL. TODAY'S SESSIONS are 8:30 am 4:15 pm or 5:30 pm Every minute for 20 minutes, alternate...

9:15 am - START YOUR DAY with MOVEMENT & MOBILITY w/Lisa....The BEST part of your day!!! 10-9-8-7-6-5-4-3-2-1 reps for time of:...

3 SESSIONS TODAY: 8:30 AM - BEG/INT 4:15 PM - BEG/INT 5:30 PM - INT/ADV. (this class is FULL) 4 rounds for time of: Row 500 meters 50...

2 SESSIONS TODAY: 4:15 PM - BEGINNER INTERMEDIATE 5:30 PM - INTERMEDIATE/ADVANCED (THIS CLASS IS FULL) Michael 3 rounds for time of:...

FREE! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!!

Every 1 minute, complete: 1 wall walk 3 deadlifts 5 toes-to-bars Every minute, add 2 toes-to-bars . Complete as many rounds as possible...

For time : 800-meter run 25 kipping pull-ups 800-meter run 25 strict pull-ups 800-meter run 25 ring rows

Today we will OFFER (3) SESSIONS! FREE TO EVERYONE!! 8:30 am - SAME AS 5:30 BELOW w/Lisa 4:15 PM Movement & Mobility w/Lisa This class...

Well, I really should rename this "MILTON" since he took over my birthday! Ya'll know I LOVE MED-BALL CLEANS, so here's my new namesake...

NEW FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!!

Today we will ONLY OFFER (2) SESSIONS! FREE TO EVERYONE!! PLEASE GO TO OUR WEBSTORE , on this site, and PURCHASE YOUR ARMBAND for...