STRENGTH 10:00 to work to a heavy Power Clean & Jerk CONDITIONING “Home Alone”For Time:10*9*8*7*6*5*4*3*2*1Power Clean & Jerk (135/95)*1 Rd Cindy (5 pull ups, 10 Push Ups, 15 Air Squats) WELLNESS WEDNESDAY 𝑫𝒐 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒂𝒍𝒍 𝒕𝒉𝒊𝒏𝒈𝒔 𝒑𝒖𝒎𝒑𝒌𝒊𝒏 AND FALL? Are you so pumped that Starbucks’ Pumpkin Spice Latte is back? We do too but...Read More

STRENGTH 5×3 Back Squat @ 70% 1RM Back Squat CONDITIONING CrossFit Benchmark WOD “Elizabeth”21-15-9Squat cleans (135/95)Ring Dips ACCESSORY FINISHER In 8:00 complete 2 Sets:15 GHD Sit Ups w/Med Ball20 Dumbbell Pull Throughs in Plank Position20 KB Side Bends (10 Each Side)Read More

We are closed in observance of Labor Day. See you on Tuesday!Read More

STRENGTH 5×3 Back Squat @ 75% 1 RM Back Squat*One set every 2 minutes. CONDITIONING Partner Throwdown:800m Run (together)100 Thrusters (95/65)60 Bar Muscle UpsRead More

HERO WOD “Kabul 13”For TimeBuy-In: 2,021 meter RowThen, 13 Rounds:8 Snatches (115/85 lb)26 AbMat Sit-Ups Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to...Read More

STRENGTH High Hang Muscle Clean 3×5, 50%, 60%, 65%*One set every 3:00 CONDITIONING “Bike to Work”35 Toes to bar100/75 Calorie Echo Bike35 Chest to bar Pull Ups100/75 Calorie Echo BikeRead More

STRENGTH High Hang Snatch 5×3, 50%, 60%, 65%, 70%, 70%*One set every 2:00 CONDITIONING “Shuttle to Overhead”From 0:00-2:00 (2 minutes)Run 200 mMax shoulder to overhead (205/125)-Rest 1 minute-From 3:00-6:00 (3 minutes)Run 400 mMax shoulder to overhead (205/125)-Rest 2 minutes-From 8:00-12:00 (4 minutes)Run 600 mMax shoulder to overhead (205/125)Read More

STRENGTH 5×3 Front Squat @ 80% 1 RM Front Squat*One set every 2:00 CONDITIONING “Hat Trick”3 sets:50ft shuttle Run (2x25ft)20 Wall Balls (20/14)6 Dumbbell Squat Snatches (50/35)50ft shuttle Run (2x25ft)-Rest 4 minutes between sets-Read More

CONDITIOINING Hero WOD “Holleyman”30 rounds:5 Wall Balls (20/14) (10’/9’)3 Handstand Push Ups1 Power Clean (225/155) Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device...Read More

STRENGTH Power Clean 5-4-3-2-1-1, 60%, 65%, 70%, 85%, 90%, 90% CONDITIONING “Cheese Pizza”AMRAP 10 minutes100m Run [each round add 100 meters]10 Ring Push Ups15 Toes to Bar20 Box Jumps (24/20)Read More