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 (...

PARTNER SATURDAY 9 AM classes will be held at The Lyons' Den-  555 W. Beidler Rd. KOP Pa 4 Rounds For Time With a Partner:  Partners Wil...

For Load:  Push Jerk  2-2-2-2-2-2-2 Cash Out:  For Time:  300' Plate OH Walking Lunge (35/45 # Plate)   Community Notes: 9 AM (Saturday ...

All for time:  1,000/1,200 Meter Row Into 3 Rounds of:   10 Strict Pullups  10 Strict Ring Dips  1,000/1,200 Meter Row Into 3 Rounds of:  10...

For Rounds and Reps: AMRAP in 5 Minutes: 3 Power Cleans (95/135#)  3 Burpees Over the Bar  Rest 2:00 AMRAP in 5 Minutes: 6 Front Squats (95/...

🗓️ Save the Date: August 24th | 2–7 PM
 We’re hosting a Low Back Ability Workshop🙌  Their mission? To end the back pain epidemic—effecting...

📣 Schedule Update – New 7:00 AM Trial Class with Chloe Darley!  Thank you all for your continued support and feedback. After monitoring att...