Main – CF Endurance Metcon (Time) 800m Run Warm-Up 2 x 200m with 1 minute rest 2 x 400m with .....
Main – CrossFit Lite Metcon (Time) 4 RFT: 400m Run or 500m Row 20 KB Swings 15 Overhead Squats (PVC .....
Main – CrossFit Lite Metcon 5 Rounds 5x Burpees 10x Thrusters 15x Sumo Deadlift High Pulls 20x Box Jumps / .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 5 RFT: 1 Minute Row for Calories 1 Minute Burpees 1 Minute .....
Main – CF Endurance Metcon (Time) 4 RFT: 500m Row 400m Run 30 DUs (or 90 singles)
Come join us this Saturday October 25th for our annual Halloween Party and Fall Competition! We are relocating .....
Main – CrossFit Lite Metcon 4 Rounds Run 400 m 10x Pull ups 15x Push ups 20x Sit ups 25x .....
Main – WOD Mobility Metcon Metcon (Time) Brick City Park ALL CLASSES at 7:00 a.m. and later (5 and 6 .....
Main – WOD Weightlifting Press Complex (4×9) 5 Strict Press+3 Push Press+1 Push or Split Jerk 4 Attempts Metcon Metcon .....
Main – WOD Weightlifting Clean and Jerk (1 rep every min for 10 starting@135/95# up by 10 ) Metcon Metcon .....
Main – WOD Weightlifting Back Squat (5×5 @ 60% Full Squat, Up Quarter, Back Down, Up) Metcon Metcon (Time) 5 .....
Main – WOD Cardio Metcon Metcon (Time) 12-9-6-3 Thrusters 135/115# Muscle Ups (Ring or Bar) 20 min TC
