CrossFit Total today!! You don't want to miss this! We de-loaded the heavy lifts the last 10 days so you will be prime to set some PRs today! Read more about the CF Total here. 1 Rep Max Squat 1 Rep Max Press 1 Rep Max Deadlift Saturday in the Park this Saturday at 9am, Read more »

Starting next week we will add a 5am class every M, W & F. Also, check out the Endurance Class every Thursday at 5am at the ASH Track. 1) 3 rounds not for time: 10 - 12 ring rows 10' hand stand walk or practice 30 sec L hang from bar 2) Death by Sit Ups and Read more »

Rowing Class at 6:00pm!! 1) Power Clean 3 x 3 reps (heaviest possible) take 10 sec to step back and reset between reps 2) Complete for time 40 wall balls (20/14lb) 30 burpees 20 toes to bar Run 800m Endurance WOD: (Complete 3 hours before or after Performance WOD) Run: off Tri: Swim - 1000m Read more »

Complete as many rounds as possible in 10 minutes of: 15 x kettlebell swings (24/16kg) 30 x double unders Endurance WOD: (Complete 3 hours before or after performance WOD) Run: 5k Run Tri: Bike - 5 x 5 miles rest 2 minutes in between Read more »