Workout of the Day


A. Three sets, not for time, of:
10-20m Handstand Walk OR 15-45 second Handstand Hold
5-12 Toes-to-Bar
Double-Under or Triple Under Practice

B. Five sets for times of: (20 minute cap)
75 Double-Unders
15 Pull-Ups
Rest 2 minutes



*Part A, B, and C for today is the same as yesterday because many athletes could not make the session. 

A. 1 Hang Snatch + 1 Snatch, 5 sets of 1 rep; rest 2 minutes

B. 1 Power Clean + 1 Push Jerk + 1 Split Jerk, 5 sets of 1 rep; rest 2-3 minutes

C. Back Squat, 5 sets of 10 reps; rest 3 minutes
*Climbing in weight.
**All sets must be finished in less than 20 minutes. 
***During rest perform 3-5 Strict Handstand Pushups (challenging variation). 

D. Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes
*Try and maintain pace for each set. 


Schedule, Sign-Ins, and New Athletes

Here are a few of our most recent updates!

1. Schedule (starting Monday, September 14th, 2015)
*Our schedule has been updated with the new hours starting on September 14th. This can be viewed on our Zen Planner schedule and is also listed below. The new schedule will be as follows:
6:30-7:30am - CrossFit
7:30-8:30am - CrossFit
12-1pm - CrossFit (ONLY, M/W/F)
4-5:30pm - Barbell WOD (ONLY, M/W/F)
4:30-5:30pm - CrossFit
5:30-6:30pm - CrossFit
6:30-7:30pm - CrossFit (ONLY, M/W/Thu, Tuesday is Open Gym)
8-10am - Introductory Program
10-11am - CrossFit
11am-12pm - Competitive Training

2, Sign-Ins
Reminder that we are requiring athletes to sign-up and sign-in for classes when you arrive at the gym. Please contact us if there are any issues and we will help get things sorted.

3. New Athlete Interested in Joining?
Check out the Free Trial section of our website if you are a new athlete interested in joining us, if has all of the info you need to get started.