The 2nd Gymnastics class is today at 2pm!

WORKOUT for Friday 5/20/2022

5 (chest-to-bar) pullups
8 thrusters, 15/25/34kgfi
13 burpee over bar
21:00 AMRAP

Run 400m every 5:00, including the start. Post reps completed to whiteboard!


SKILLS for Thursday 5/19/2022 is the DEADLIFT

CONDITIONING for Thursday 5/19/2022

WORKOUT for Wednesday 5/18/2022


AMRAP in 20:00
2 (strict) muscle-ups
8 perfectly-vertical kettlebell swings

Compare to 3/22/2022. Post scores to whiteboard!


GYMNASTICS class begins today!

Tuesdays at 3:30pm and Friday at 2pm. RSVP and learn classic gymnastics drills and skills to develop better CrossFit skills!

SKILLS for Tuesday 5/17/2022 is the SNATCH

CONDITIONING for Tuesday 5/17/2022

WORKOUT for Monday 5/16/2022

back squats, then

every 3:00 for 24:00 (8 total rounds)
a. 10/15 calorie row
b. 15 toes-to-bar
c. 15 wall ball, 8/14/20lbs

Post results to whiteboard!


Join us for yoga with IVAN.MVMT at 10am when you RSVP via PushPress for the Zoom meeting room info.

CONDITIONING for Sunday 5/15/2022

WORKOUT for Saturday 5/14/2022


5 rounds for time:
20 pullups
40 pushups
60 air squats

Post times to whiteboard!

SKILLS for Saturday 5/14/2022 is the SNATCH

WORKOUT for Friday 5/13/2022

AMRAP in 3 minutes:
6 push press, 20/30/50kg
10 power cleans, 20/30/50kg
14 box jumps, 12/20/24″

Rest 1:00. Repeat for 5 total rounds.

Post total full rounds completed for EACH round to whiteboard!


SKILLS for Thursday 5/12/2022 is BENCH PRESS

WORKOUT for Thursday 5/12/2022

WORKOUT for Wednesday 5/11/2022

pause bench press 12×3, then

100 DB box step-overs for time, 2×12/16/24kg KB or 2×25/35/50lbs DB

Post times to whiteboard!

READ: CrossFit’s Two Semifinal Workouts Released – Morning Chalk Up