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SKILL:   LEVEL 1: 12 Minutes Open Gym Skill Work Practice BAR or Ring muscle Ups  (S:  Work Strict Pull Ups for Strength) LEVEL 2:  12 Minutes Open Gym Skill Work Bar or Ring Muscle Up Skill Work (Choose whichever… Read more »

STRENGTH:  12 Minutes  LEVEL 1: Working 3 Position POWER Snatch Level 2 Build to a challenging 3 Position Snatch for the day Accessory:  OH Squat:  3 x 5 SKILL WORK:  10 Minutes  Open Gym Style w/Active Coaching of HSPU or… Read more »

SATURDAY SCHEDULE: FIT CAMP WOD (UNLOADED):  8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM:  11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m…. Read more »

NEW 12 NOON CLASS STARTS THIS WEEK! We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period.  Members are welcome to attend a regular CrossFit class lead by a coach… Read more »

NEW 12 NOON CLASS STARTS THIS WEEK! We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period.  Members are welcome to attend a regular CrossFit class lead by a coach… Read more »

NEW 12 NOON CLASS STARTS TOMORROW! We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period.  Members are welcome to attend a regular CrossFit class lead by a coach or… Read more »

NEW 12 NOON CLASS STARTS THIS WEEK ON TUESDAY!   We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period.  Members are welcome to attend a regular CrossFit class lead… Read more »

BATTLE OF THE CLASSES:  SATURDAY, 13 OCTOBER!  Just a reminder that we are hosting our internal gym throw down “Battle of the Classes” tomorrow.  All other classes will be cancelled due to the special event.  We welcome you to come… Read more »

BODY BUILDING:  PART A:  SQUAT  Front Squat: 3-3-3-3 **Reduce load to 60-65% and perform max reps for last set (5th set)   PART B:  SHOULDER ACCESSORY Rear Delt Raise (fly):  3 x 10  10 DB Front Raise:  3  x 10 … Read more »