Workout of the Day

**CrossFit Open Reminder!!** This Friday, February 23rd marks the day of our Friday Night Lights kick off for 2018!! If you plan to participate in the Open this year with the community, remember that you have to sign up on… Read more »

**Reminder!!**  The Polar Plunge for Special Olympics is at Tim’s Rivershore this Saturday February 24th.  Last year we had a blast freezing our butts off at Nationals Stadium for a great cause.  If you’re interested again this year see the… Read more »

Today: Back Squat, 6 Min EMOM 3 @ 70% Then For Time By In or Cash Out: 800m Row 9 Power Snatches (115/85) 15 Thrusters (115/85) 21 Power Cleans (115/85)

Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body… Read more »

Today: 25 Min AMRAP, Solo 400m Run 50 DB Push-Press (35/20) 50 Pull-Ups 50 DB Front Squats 50 Push-Ups 50 DB Walking Lunges 50 Air Squats

Today: For Time For Time 21-15-9 Bike for Cals Thrusters (95/65) 15-12-9 Row for Cals Hang Squat Cleans (95/65) 12-9-6 Burpees over Bar Overhead Squats (95/65) Row for Cals

Today: Skill Work Double-Unders Then “Annie” 50-40-30-20-10 Double-Unders AbMat Sit-Ups

Hey everyone it’s that time of year again!  Polar Plunge for Special Olympics is at Tim’s Rivershore this year.  Last year we had a blast freezing our butts off at Nationals Stadium for a great cause.  If you’re interested again… Read more »

Today: Seated Strict Press 5 x 5 Then 3 RFT 60 Squats 30 Knees-to-Elbows 30 Ring Push-Ups

Today: Back Squat, 6 Min EMOM 3 @ 65% Then 3RFT Row 500m 21 Burpees Run 400m