Friday, 22 December, 2017
Workout of the Day: Warm Up: 5 Min AMRAP, 7 reps each: GHD Sit Ups, Push Ups, Kipping Swings, Low Box Jumps Burgener Warm Up... Read More
Thursday, 21 December, 2017
Workout of the Day: Warm Up: Partner Warm Up- one person rows 200m while the other holds plank. Each partner will row 3x 20 lunge... Read More
Wednesday, 20 December, 2017
Workout of the Day: Warm Up: Run 200m Forward/200m Backwards CrossFit Warm Up Skill: Wall Squat (3 min) Thruster Progression with PVC WOD: 10-8-6-4-2 Thrusters... Read More
Holiday Schedule 2017
Please see our class schedule over the holidays below, or you can open a full-sized PDF here.
Tuesday, 19 December, 2017
Workout of the Day: Warm Up: Med Ball Warm Up Skill: Spider-Man Stretch(3 x 10 sec each) Banded Overhead Distraction (90 sec each) Dumbbell Snatch... Read More
Habitat Build Day
This Saturday, December 23rd is our Build Day with Habitat for Humanity. We are really excited about this opportunity to help our local community and... Read More
Monday, 18 December, 2017
Workout of the Day: Warm Up: Running Warm Up 25 Single Unders 20 Sit Ups 15 Push Ups Skill: Squat Therapy 12 reps each Banded... Read More
Saturday, 16 December, 2017
Workout of the Day: Warm Up: Crossfit Warm Up Burgener Warm Up Skill: Box Jump Efficiency WOD: For time: Run 800 M 21-15-9 Wall Ball... Read More
Friday, 15 December, 2017
Workout of the Day: Warm Up: Jog 400m 12 Lateral Hops 12 See Saw Squats 12 KB Swings 12 Lateral Hops 12 V-Ups 12 Push-ups... Read More
Thursday, 14 December, 2017
Workout of the Day: Warm Up: 7 minute AMRAP of 6 Sit Ups 6 Push Ups 6 Squats 6 Hip Extensions 6 Pull Ups 6... Read More