"Leap year ************!!!" Warm-up 20 Double-unders 10 Cal Row 5 Inch Worms Strength Squat Deload 2x3, 2x2, 2x1 (increasing) Metabolic Conditioning Competitive 5 RFT 50 Double-unders 10 Wall-balls Intermediate 5 RFT 25 Double-unders 10 Wall-balls Intro 5 RFT 50 Single-unders 10 Wall-balls

Need some help getting bendy?!?! Warm-up 15' Alternating Minutes 5 Pull-ups 10 Box Jumps 15" L-sit Weightlifting 12' to work up to a 1RM Clean and Jerk Metabolic Conditioning Competitive 25-20-15-10-5 Deadlift (185/135) Push-ups Double-unders (x2) Intermediate 25-20-15-10-5 Deadlift (135/95) Push-ups Double-unders Intro 25-20-15-10-5 Deadlift Push-ups Single-unders (x2)

Are you registered? We will be hosting open announcement nights every Thursday for the next 5 weeks! The announcement is at 8PM so be sure to get here early so you don't miss any of the action! Warm-up 15' Alternating Minutes 5 Inch

What have you done lately that scares you?!?! Warm-up Choice! Weightlifting 8' EMOM 3 Power Cleans (heavy but should be able to TnG) Metabolic Conditioning Competitive 7'AMRAP 3-3, 6-6, 9-9, etc. Handstand Push-ups Toes to Bar Intermediate 7'AMRAP 3-3, 6-6, 9-9, etc. Box Handstand Push-ups Toes to

Kelly stands up a new deadlift PR at 190lbs! She's come a long way in the last year! Warm-up 15' alternating Minuets 10 PVC OH Squats 10 Box Jumps 12 Gymnastics Kips Strength 20 Rep Squats 1x 20 Reps +5-10lbs from last week Metabolic Conditioning Competitive 12' AMRAP 6 H.

Great turn-out for Saturday's 11AM workout! Did you brave the cold and get your training in?? Warm-up Athlete's Choice! Tuesday Mash-up With a running Clock at 00:00 - 10:00 40-30-20-10/20-15-10-5 Double-unders/Toes to Bar at 10:00 - 20:00 1RM Deadlift at 20:00 2RFT 10 Burpee Box Jumps (24/20) 20 Wall-balls 30 KB Swings (24/18) Scale

Some of the girls getting after it on Tuesday night! Warm-up 15' Alternating Minutes 10 cal. Airdyne 60" Pigeon 10 KB Swings Skill Jerk Drills Strength 20 Rep Squats 1x20 +5-10lbs from last session Metabolic Conditioning For Reps: 00:00-03:00 10 Thrusters (115/75, 95/65, 65/35) 10 cal. Row 03:00-06:00 12 Thrusters 12 cal. Row 06:00-09:00 14 Thrusters 14 cal. Row etc. etc.

Yesterday we had a record 93% of our members show up to train! When was the last time you went to your gym?! Warm-up 15' Alternating Minutes 10 Toes to Bar 60" Squat 5 Around the World Skill 10' EMOM Even: 10 Pistols Odd: 5-10 UB HSPU Metabolic Conditioning CrossFit Games

A quick shot of Saturday's Fight Gone Bad! 15' Alternating Minutes 5 Inch Worms 10 Box Jumps 15 PVC OH Squats Skill 3 Rounds for Quality 3 Legless Rope Climbs 5 Muscle-up Transitions 5 Muscle-up Negatives Weightlifting 5' EMOM 2 P. Clean + 1 Jerk EMOMUF 1 P. Clean + Jerk Metabolic Conditioning Competitive

Some people are bendy, others might need some work