Workouts

Gym is Closed GO RAVENS

IMPORTANT Foundations Info! Since Monday is MLK day and we totally dropped the ball on it.   We are going to cancel the morning foundations class and run the classes at 5pm and 6pm! If your friend has been coming to the AM foundations class please pass the word along! Endurance WOD 800 M Run -For … Read more

Skill WOD Squat Snatch WOD 40 Pull ups 50KB Swings (53#/25#) 60 Box Jumps (24’/20′) 70 Push Press (75#/55#) Nick about the throwdown on his push jerk. 2010 CrossFit Games Squat Snatch Workout

It would be awesome if you went to Zen Planner and signed up for your class ahead of time! Just click HERE! Claim your WOD Social Profile HERE Strength WOD 4 min crushing the ankles Overhead Squats 6/6/5/5/4 WOD 21 Deadlifts (225#/135#) 50 Double Unders 15 Deadlifts 50 Double Unders 9 Deadlifts 50 Double Unders … Read more

Skill WOD Toes to Bar 10/10/10/10/10 WOD 6 Push Jerks (155#/105#) 9 Sit ups 12 Air Squat 12 Min AMRAP Monday night foundations class working their technique. Push Jerk

Paleo Challenge Kick Off Meeting- Saturday 1/26, the time has changed from 1 pm to 11 am!  We will now start the meeting at 11 am! A few questions have been asked about the kick off meeting, hopefully this post can answer those questions! – What is it?  An opportunity for everyone to meet and … Read more

Gym is Closed today What 1220 key hwy use to look like

Foundations Class Starts Today 5:30 am and 6:00 pm there will also be a regular CrossFit Class at this time. Skill WOD Max Handstand Hold x 3 WOD 20 Pull ups 10 Burpee Box Jumps 20 Goblet Lunges (53#/35#) 5 Rounds Allie, Alexa, Sherri, and Heather working their heavy cleans! Efficiency Tips for the Handstand … Read more

WOD A1) Ring Dips 10/10/10/10/10 A2) Turkish get ups 6/6/6/6 Then, 30 Power Cleans (155#/105#) 30 Front Squats (155#/105#) 1 Round FREE 10 AM Beginners WOD Buy in: 20 Burpees 12 Air Squats 15 KB Swings 21 Single Rope Skips AMRAP 12 Min Last Saturdays morning crew getting it in! Let me tell you about … Read more

January Foundations Reminder! 5:30 am and 6:00 pm on Mon Jan 14th, Thurs Jan 17th, Mon Jan 21st, Thurs Jan 24th Foundations consists of four class, so plan on attending all four days. Sign ups are on the white board at the gym, please sign up next time you are in! **Note: We will still … Read more