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Friday, September 4th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.


Over the next 11 week's we are moving into "GYMNASTY". You've asked for more time to get taught, drilled, and learn skills and we've heard. We also are going to be switching up with what our week looks like based off of your feedback of wanting more time to get taught, drilled, and learn how to move better in weightlifting. This new type of format will be run moving forward and we will make adjustments along the way as needed.

Thursdays will be traditional longer metcon days aka cardio.

Friday's will be all about weight lifting.

Saturday's will be partner WOD's.

In recent months, we’ve built a foundation.

We first addressed raw strength in the slow lifts.

We then took our efforts to barbell stamina and capacity building.

Returning to the Three-Headed Monster… we now will address skills.

“Gymnasty” plans to address our gymnastics skills that we are either lacking or want to improve on.




4 Sets of:

1 Clean Pull

1 Hang Squat Clean

1 Front Squat

*Use this opening piece to dial in your clean technique and warm up for your finial 8 sets of 1 Hang Power Clean.


8 Sets of:

1 Hang Power Clean

*Build To A Moderate-Heavy Single


  • This Olympic piece will be a great opportunity to build some strength.

  • The clean pull will work to add a little fatigue on the legs going into the hang power clean and front squat on the first portion.

  • Build as you go.



No Class, next available class is tomorrow at 8:00am.

SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.


Monday - Thursday: 6:30pm

Saturday: 8am



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