WODs are posted the evening before. Our daily WOD may change or get modified without notice.

*We are closed today, but here's the WOD in case you want to do it at home.*

"Home Alone" (Option A)
For Time:
Jumping Lunges

"Home Alone" (Option B)
For Time:
Jumping Lunges

After Each Round:
Accumulate 1 Minute Hollow Hold



"Stocking Stuffer"
4 Rounds:
15 Burpees
20 Sit-Ups
25 Air Squats


Merry Christmas! We are so thankful for all of you out there who trust us as your programming platform and we hope you have the best time with friends and family today! Enjoy this workout that can be...

"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row


"Crash Course"
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Plate Ground to Overhead (45/35)

Scale Options:
Row - 400 M Run
C2B is for competitors - pullups, ring rows
Plate G2O - Med Ball G2O

30 Sit-Ups
20 Ring Rows
10 MB G2O

"Loose Cannon"
3 Rounds:
3:00 Calorie Row
2:00 Double Unders
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Scale Options
Sub Singles for DU

MetCon Edition
3:00 Min DU or Singles
2:00 Min Sit-ups
1:00 Min Burpees


Athletes will work for 6 minutes straight before rest...

Today's class is at 9am only!

Childcare available!

*All other classes have been cancelled.

“Visiting Friends”

Happy Holidays!  What better time than Thanksgiving to visit some of your dearest friends and catch up on old times.  In this workout, you can visit each friend in...

"Right Hook"

25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups 
250 Meter Row 
25 AbMat Sit-ups

Back Squat

3 Sets of 5

"Hokey Pokey"

15 Kettlebell Swings (70/53)
30 AbMat Sit-ups 
45 Air Squats


In this two-part workout, athletes will first work through three working sets of back squats. There is the option to increase in weight, building to a heavy se...

Front Squat
3 Sets of 5


“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 M...

5 Rounds For Time:
500 Meter Row
10 DB Cleans (50/35)
16 DB Reverse Lunges (50/35)
24 AbMat Sit-ups

Option to sub barbell for DB

250m Row or 100m Run
10 Hang Power Clean (bar/mb/db)
10 Reverse Lunge
20 Sit-Ups


The first goal of this workout can b...

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All rights reserved.​