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Jan 21st, 2021

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Thursday Throwdown

730 & Noon Pop Up Today. The 730am is going to be really cold. Please dress warm and we will give it a shot.  Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up 2 Rounds 40s on 10s off -BB Good Mornings -BB Front Squat -BB Press* -MB Hamstring Curls -MB […]

Jan 20th, 2021

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Hot Wheels

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up Run 1 loop then… :30 work/:10  Rest -Lateral Up & Overs -Strict Press -BB Sumo Deadlift -BB High Pull From Mid Hang -BB Front […]

Jan 19th, 2021

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Open WOD 13.1 & Hollow Rock Challenge Week 3

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 2 Rounds 10 Push Ups 10 Jump Shrugs 10 Burps 10 Jump Shrug High Pull 10 Squat Thrusts 10 Hang Muscle Snatch 10 Burpees […]

Jan 18th, 2021

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Bike Rack

MLK DAY – Pop Up Class at 9am Today. No Zoom Class Tonight Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 6:00 AMRAP 30 Hollow Rocks 25 Plank Ups 20 BB Front Rack Luges 15 Single Leg V-ups 10 BB Lateral Lunges 5 BB […]

Jan 17th, 2021

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Keep It Clean

Pop Up Class at 945 and 11am Today! Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm Up  Run 1 Loop Then 2 Rounds of * 5 Burps 5 Deadlifts 5 Hang Muscle Cleans 5 Power Cleans 5 Burps 5 Press 5 Push Press 5 Push Jerks Strength E2MOM10 Push-jerk 3 […]

Jan 16th, 2021

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The Crossfit Open Is Coming!

Zoom Class Today At 9am. Click the Zoom link to join Check out our Class Schedule for all upcoming class times. The 2021 Open is Coming! The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we […]

Jan 15th, 2021

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Down With The Quickness

Check our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join Warm-up 40s Work:20s Rest -Reverse Lunge and hop- R -Reverse Lunge and Hop- L -Quadruped Rotations- R -Quadruped Rotations- L -High-Pull to Front Raise with Object -Alternating Downward Dog Single Leg Toe touches Mobility Lat stretch on […]

Jan 14th, 2021

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20 Minutes To Win It

Pop Ups at 730am and Noon Today. Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up Every 2 Minutes for 6 Minutes Run 200m with an odd object* then: Round 1. AMRAP Single Leg V-Ups Round 2. AMRAP Object Thrusters Round 3. AMRAP Scap Pull Ups or Bent Over Rows *sub […]

Jan 13th, 2021

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Down The Line

Pop Up WOD at 730am and 12pm today.  Zoom at 530pm. Check our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join Warm-up 1 Minute of Each -Single Unders or Plate Hops -Russain Swings -Weighted Step-Ups to Balance Right 200m Run or in Place  -Weighted Step Ups to […]

Jan 12th, 2021

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Hollow Rock Challenge Week 2

Pop Up Classes at 7:30am and 12pm Today.  Zoom WOD at 530pm. Check our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join Warm-up :30s Work :10s Rest Single Unders Lunge Jumps Alternating Feet- Singles Muscle Cleans from Mid shin Double Unders Front Rack lunges Rest a Minute […]