All Hero WODs are special but this one is about my friend Glen. Glen beat me in my first ever Crossfit contest. I took 3rd, he placed 2nd. I remember looking over and seeing him drink beer in between sets of deadlifts. After the awards were given out they realized there had been a mistake...Read More

Torque Thunder training of the day! WU/50BKS   Back Squats 4@ 60% 3@ 70% 3 x 3@80% Muscle Snatch 3 @ 40% 3 @ 50% 3 @ 55% 2 sets of 3 @ 60% Metcon: EMOM 10 :30 of MAX EFFORT Cal RowRead More

Museum of Muscle History…. training of the day. WU/KBS Strength: Clean Pulls 3@ 90% 3@ 95% 3 sets of 3 @ 105% Press 5 @60% 5 @70% 3 sets of 3 @85% Deadlift 3 @60% 3 @70% 2 sets of 2 @ 85% Metcon: EMOM 12 8 Wallball ME DURead More

50 Shades of Gains… training of the day! WU/KBS Strength: Cleans (Yes, squat cleans) 5 @60 4 @65% 4 @ 75% 3 Sets of 4 @ 85% Jerks 3 @60% 3 @70% 4 sets of 3 @85% AMRAP 9 5 Box Jump Overs 150m RunRead More

Hotter than the Sand, Bigger than the Ocean…. training of the day.   WU/ 50 KBS Back Squat 4 @ 60% 3@ 60% 3 sets of 3 @ 80% Muscle Snatch! 3@ 40% 3@ 50% 3@ 55% 2 sets of 3 @ 60% Metcon: EMOM 14 :40 seconds of Max Effort Pull Ups (strict as...Read More

Join us for a free class today at 10:30! All ages, all abilities welcome. We will see you there!Read More

Tyrannosaurus Flex of the Day!!! WU/50 KBS Clean Pulls (use squat clean weight) 3 @ 95% 3 @ 100% 3 sets of 3 @ 105% Press 5 @60% 5 @70% 3 sets of 5 @85% Over Head Squat (use max Jerk weight) 3 @ 60% 3 @ 70% 2 sets of 2 @ 80% Metcon:...Read More

Swolebraham Lincoln of the Day! Warm Up/50 KBS Back Squat 5 @60% 4 @70% 4 sets of 4 @80% Snatch 5 @60@ 4 @65% 4 @75% 2 sets of 4 @85% Metcon: EMOM 9 Bear crawl wind sprint (25ft out, 25ft back) Max Effort Slam Ball ThrustersRead More

Thunder beast mode training of the day! WU/50 KBS Snatch Pulls 3@ 115% 3@ 120% 3 sets of 3 @ 125% Snatch Grip Push Press (behind the neck, base on squat snatch weight) 2 @ 60% 2 @ 70% 2 sets of 2 @ 80% Deadlift 3 @ 60% 3 @ 70% 2 sets of...Read More

Beast Mode of the Day!!! Warm Up/50 KBS Strength: Front Squats 5 @60% 4 @70% 4 sets of 3 @80% Power Cleans 3 @ 60% 3 @ 70% 3 @ 75% 2 sets of 3 @80% Metcon: EMOM 7 25 DU ME Slam Ball Rest 2 mins AMRAP 7 5 Box Jump Overs 30/24 10...Read More