10 Minute AMRAP: 5 Burpees Box Jumps 24/20in 10 Med Ball Cleans 20/14lb *Every 2 Mintues Complete 5 Deadlifts @ 225/185

“Tabata Hell” Tabata rounds of: Squats, rest is spent in full depth squat 1 minute rest Push ups, rest spent in plank position 1 minute rest Push Press 45/35, rest spent with bar in overhead locked out position 1 minute Read More …

90 Second AMRAP: Back squat Then… 21-15-9 Deadlift Burpee Step up, alt. to 24″/20″ *For every backsquat completed during the 90 second AMRAP, take 1 second off of your time for the WOD.  The RX’d weights are 135/95lb. for the Read More …

“Helen” 3 Rounds for Time: 400 Meter run 21 Kettlebell swings @ 1.5/1pood 12 Pull-ups

Sots Press: 5-5-5-5-5 8 Minute Ascending Ladder 1 Overhead squat @ 85/60lb. 1 Handstand push-up *For this WOD, reps for each movement will increase by 1 as each round is completed.  Once 1 OHS and 1 HSPU are completed, the Read More …

For Labor day, September 2nd, 2013 we will be offering a WOD class at 9am only.  It will be a team based WOD, invite your friends to come in for free and throw down with us before you start the Read More …

We will be offering a 9am class only for Labor Day, September 2nd, 2013.  We’ve got a killer team WOD planned utilizing all sorts of fun stuff outside!  Bring your friends and family in for a morning WOD before you Read More …

Please come join us for the Hotshots 19 hero WOD tomorrow, August 31, 2013.  We will be doing the WOD both at 9am and 10:30am.  A donation can be made to the families of the fallen firefighters at https://hotshots19.crossfit.com .   100% Read More …

“Hotshots 19” 6 Rounds for Time: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

For time: 200 med ball overhead walking lunges @ 20/14 *Penalty for lowering the ball from the overhead position is 50 flutter kicks, alternating.