WOD

As many of you will notice, I (Macy) have been programming not just for general health and well being outside of the gym, but for... Read More

GENERAL Choose a load for the weighted movements that you could complete 25+ unbroken when fresh Within the workout, looking to complete these in no... Read More

BRING A FRIEND(S) FREE THIS SATURDAY! Every three weeks we open the gym on Saturday at 9 AM for Bring a friend(s) free, right before... Read More

*The daily W.O.D. and Endurance will both be the same workout for today! GENERAL Workout is completed for time with a cap of 30 minutes... Read More

Strength – 15 minutes Build to Heavy Set of 3 Push Jerks 15 minutes to build to a heavy triple from a rack Goal here is to... Read More

Strength – 7 minutes Every minute on the minute complete the complex… 1 Power Clean + 1 Front Squat + 1 Squat Clean (cannot drop... Read More

If you haven’t signed up for the CrossFit Open, do it! The explanation and the link to register are below, as well as an additional... Read More

GENERAL Complete all 3 rounds on the barbell before moving to the bike Teams will break up reps how they see fit BARBELL MOVEMENTS Push... Read More