May 2025

”NORTHRUP” For Time: (30min cap) Buy In: 26 Dumbbell Step-Ups 50/35lb, 24/20″ MRX 35/20, 20/18″ then, 3 rounds of: 17 Power Cleans 95/65 MRX 65/35 19 sit-ups, barbell anchored 21 Deadlifts then, Buy Out: 31 Calorie Row Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of […]

30min AMRAP: 50 Air Squats to a wallball 5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups 30 Kettlebell Swings 15 Kettlebell Goblet Squats 500m Run/Row or 1.2k Bike Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs Core & Guns Development -2×25 Dumbbell/Kettlebell Curls -2×25 Overhead Dumbbell/Kettlebell Extensions -2x1min Low Plank Hold -2×25 Plate

CrossFit Age Group Semifinals 2025 Event 2 For Time: (20min cap) 75/60 calorie row 21 shoulder to overhead, weight 1 75/60 calorie row 15 shoulder to overhead, weight 2 75/60 calorie row 9 shoulder to overhead, weight 3 ages 14-15: 95/65, 135/85, 155/105 ages 16-17, 35-54: 135/85, 185/125, 225/155 ages 55-59: 95/65, 135/85, 185/125 ages

Sumo-Dead Lift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Sumo Annie” by DB For Time: (20min cap) 50 Double Unders 50 Sit-ups (anchored) 5 Sumo Deadlifts 40 Double Unders 40 Sit-ups 4 Sumo Deadlifts 30 Double Unders 30 Sit-ups 3 Sumo Deadlifts 20 Double Unders

In 15min Build-up to 1RM Ground to Overhead *Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap) 10 Ground to Overhead 95/65 RX+115/75 MRX 75/55lbs 200m Run/Sprint *compare to May 15, 2022, May 3, 2020* Core Challenge (straight through No stopping) 15 WallBall GHD Sit-Ups 20/14/10lbs 15

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallballs 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 50 Pull-ups MRX Ring Rows 100 Doubles or 25 Box Jumps 24/20” MRX 20/18” 30 Front Squats 800m Run/Row or 2k Bike 35 Kettlebell Swings 32/24kgs MRX 24/16

Recovery and Rest Closed Enjoy Memorial Day We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

Recovery and Rest Closed Enjoy Memorial Day Weekend We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300 Squats RX+ 20/14lb Weight Vest 1 Mile Run RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as needed** “MURPH” Saturday, May 24: 9am All other classes cancelled; we

15 minutes of instruction, skill work and practice on Bar Muscle-Ups CrossFit Age Group SemiFinals Event 1 2025 10min AMRAP: 1 Clean 1 Bar Muscle-Up *After completing a round, Add 1 rep to each movement.* Ages 14-15 = 135/95lbs Ages 16-17; 35-54 = 185/125lbs Ages 55-59 = 155/105 Ages 60-64 = Rounds 1, 2, 3,