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.  

3 Scored Rounds of: 1 Minute hand release push-up 1 Minute Sit-up 1 Minute Kettlebell swing @ 53/35# 1 Minute Rest, Then right into… 10 Minute Time Cap: Find new hang snatch max. *A hang power snatch or full hang Read More …

20 Minute AMRAP: 7 Pull Ups 9 Shoulder Press 65/45 30 Double Unders *The Press  is a strict shoulder press, no momentum can be utilized to get the weight up. If there is a dip or any movement from hips Read More …

For Time: 4-8-12-16-20 Hang kettlebell snatch @ 1.5/1pood *Buy in and buy out a 400 m. run.  15′-30′ shuttle sprint between sets

6 Rounds for Time: 4 Squat clean @ 140/100 6 Over the bar burpees *For the burpees, the athlete will be required to jump laterally over the bar.

“Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees 27 Kettlebell Swings, 1.5/1 pood Victoria Soto, 27, was a teacher at Sandy Hook Elementary who used her body to Read More …