All   For Time:  3 Rounds of:  10 Burpees  10 Pullups  then... 3 Rounds of:  10 Burpees  10 DB Hang Squat Cleans then... 3 Rounds of:  10 Pu...

Split Jerk  1-1-1-1-1-1-1 Cash out: AMRAP in 7 Minutes: 7 Sumo-deadlift High Pull (65/95#) 7 Push Press (65/95#) 7 /10 Air Bike Calories  Qu...

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suf...

  HAPPY FATHERS DAY!! We are so thankful to have all of the great dads that our part of our community. You are all great men! CARDIO SUNDAY ...

PARTNER SATURDAY  Bring a Friend or Family Member For Free For Time with a Partner, Splitting All Work:  20 Burpees 40 DB Power Cleans (2x35...

2025 CrossFit Community Cup Workout #2 Complete as many reps as possible following the interval of:  Round 1 - 2 minutes of work, 1-minute...

2025 CrossFit Community Cup Workout #3 In 20 minutes, establish:  1-rep-max front squat  1-rep-max hang power clean Quote:  Never bend your ...

For Time:  5,000 Meter Row  CLICK HERE to Compare to  2.18.24 Cash Out:  3 Rounds For Quality:  Max Set of Pushups  Max Set of Strict Pullu...

2025   Community Cup Workout #1 As many rounds and reps as possible in 20 minutes of:   15 Box jump-overs  10 Dumbbell snatches  5 Strict ha...

TEST DAY - RECORD RESULTS 1RM Snatch  CLICK HERE to Compare to 12.27.24 Cash Out:   AMRAP in 5 Minutes: 3-6-9-12.. Air Bike Calories  Kettl...

CARDIO SUNDAY  9 AM Class will be held at The Lyons' Den -  555 W Beidler Rd. KOP  AMRAP in 30 Minutes:  10 Double Unders  4 Box Jumps (...