Week of March 10-16

Sunday, March 10, 2019 7 AM Mindful Lifting 8 AM Conditioning Class, CF 19.3 (Rx, Scaled, Many Options) Monday, March 11, 2019 Warmup (10 min): 3 rounds of 10 Goblet/Air Squats, 12 KB Deadlifts, 15 Band Pullaparts Skill/Power (10 min): Hang Power Snatch (Below Knee)...

Week of March 3-9

Sunday, March 3, 2019 7 AM Mindful Lifting 8 AM Conditioning Class, CrossFit Open 19.2 *Note if you would like to get some conditioning in but NOT do 19.2, you may come in and pick a workout from the binder Monday, March 4, 2019 Warmup (10 min): Conga Line Prowler,...

Week of September 9-15

Sunday, September 9, 2018 7 AM Mindful Lifting, Mahler Symphony #2 in C Minor 8 AM Conditioning Class, 8×8 and “Helen” Monday, September 10, 2018 Warmup (10 min): 3 rounds of 8-12 goblet squats, 5-8 ball slams (40/20), :30 bike or row Strength (30...

A Message To The Hesitant: You’re Already Ready

One of the things we hear the most from prospective members is that they were hesitant to try us out because they were scared they wouldn’t measure up–they wouldn’t be fit enough, strong enough, brave enough. This is, unfortunately, the coin of the...

Week of Feb 4-10

Sunday, Feb 4, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, Feb 5, 2018 Warmup (15 min): 3×15 @moderate pace Ring Rows, Situps, Broken Table/Side, Box Jumps/Stepups Strength (30 min): Box Squat, work to heavy triple 50×5, 60×4, 70×3, 3-5...