For time: 30 rope climbs POST WOD - 800m RUN or ROW Scaling: For most, this workout falls in the moderate time domain. However, advanced...

3 SESSIONS TODAY: 8:30 AM & 5:30 PM - WOD BELOW 4:15 PM - Movement & Mobility w/Pablo WOD: 3RFT 20 KB Walking Lunges 20 KB Swings 20 KB...

21-15-9 Reps for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders On a running clock, complete 21 repetitions of Burpees,...

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

9:15 AM - Movement & Mobility (Combines PILATES, YOGA, CROSSFIT movements) Ideal for Yoga enthusiasts, CrossFit athletes or ANYONE with...

8:30am & 5:30pm - WOD BELOW 4:15pm - MOVEMENT & MOBILITY w/Pablo WOD: Complete as many rounds and reps as possible in 20 minutes of:...

Hi Ya'll....Hope you're working hard and not negotiating too much in my absence! 2 sessions today - 4:15 & 5:30. Hope you get your PR!!...

CHAD1000X For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Sara Wilkinson, GORUCK, and CrossFit...

OPEN TO THE PUBLIC! ALL LEVELS ! 4:15 & 5:30 PM JOIN US VETERAN'S DAY, MONDAY, 11/11/24 CHAD1000X For time: 1,000 weighted step-ups ♀...

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: ...

Holleyman 20 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean ♀ 14-lb ball, 155-lb clean ♂ 20-lb ball, 225-lb...

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