WORKOUT OF THE DAY STRENGTH:  CJ 1rm (Re-Test 1) or BB Front Squat 5.5.5.5 Superset with 10 DB shoulder presses WOD(Determination)  21-15-9 Power Cleans F Squats HSPU L1-155/105 L2/M-95/55, DB press 35/20 L3-75/45, DB Press 20/12                                      ...Read More

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am. Read More

  WORKOUT OF THE DAY STRENGTH: NONE WOD(Purge) 10 Burpees over bar 10 CJs 10 Burpees over bar 8 CJs 10 Burpees over bar 6 CJs 10 Burpees over bar 4 CJs 10 Burpees ver bar 2 CJs 10 Burpees over bar 5 DLs 10 Burpees over bar 10 DLs 10 burpees over bar 15...Read More

  WORKOUT OF THE DAY STRENGTH:  OHS 5.5.5 across (around 70%)   WOD(Moxie) 10 TTB 12 Box Js 14 WB x 6 Rds L1- 24/20, 20/14# L2/M- 20/14, 14/10# L3- step-up, 10/6# 15min                                              ...Read More

All of our evening classes (4pm, 5:15pm &6:30pm) are cancelled due to the storm.Read More

  WORKOUT OF THE DAY STRENGTH: HS Hold/ Practice   WOD(Hammer) Team Wod OTMEM Both Partners do 3 Burpees Row 2000m 200 OH Plate (45/25) Lunges (L+R=2) 200 Hollow Rocks 35min Cap                                                ...Read More

This past fall I participated in a beta group of CrossFit owners and managers in The Whole Life Challenge. Our goal was to fine tune incorporating a wellness challenge that encompasses all aspects of “HEALTH” into our communities. What I loved about this challenge, was not just the weight loss (although I lost 12 pounds...Read More

  WORKOUT OF THE DAY STRENGTH: Snatch, Full 5.5.5 across (around 70%) WOD(Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min Cap                  ...Read More

  WORKOUT OF THE DAY STRENGTH: Jerk 5.5.5. across (around 70%)     WOD(Detox) Flush day 20min Cardio, choose 1 – -Run up to 15 laps -Row up to 5000m -Abike up to 8 miles -Alt Burpee/ D-unders for 10 rds OTMEM Mobilty Program with coach for 20mins                ...Read More

*Only 8am and 9:15am!!!   WORKOUT OF THE DAY STRENGTH:NONE  WOD(Discipline) 20min Team of 3 AMRAP- -conveyer belt style- 10 Cal Row 10 Burpees 10 KB “tater”s L1-53/35 L2/M- 44/35 L3- 26/18 Immediatley following 20min AMRAP 2min rest Plank Crankers (no more teams) 1min Hover 30s/ Side Hover 30s other side 1min Superman 1min rest...Read More