Open Flow

Now that we are two weeks into the Open everyone is really getting into the flow of how these Open workouts go. They’re always challenging, exciting, and always bring everyone together! It has been awesome to see everyone kicking butt and cheering each other on! The third week of the Open is upon us and… Read more »

Open 20.2 – Score

Remember to post your 20.2 Open score before 8pm on Monday evening!

Fundraiser WORKOUT!!

Bring your friends and family for a fundraiser workout! All proceeds will be donated to New Castle County K-9 Unit. All fitness levels welcome!! 8am- 12pm

Protein, Protein, Protein!

WHAT is it? For all my science nerds in the back… Protein is an “essential” nutrient, meaning we must get it from the food we eat, as the body can not make all of the protein it needs to survive on its own.  Protein is comprised of carbon, hydrogen, and nitrogen, and is made up… Read more »

First Responders Fundraiser

The Fundraiser is happening this Saturday! Tell your friends and family to come workout and support a great cause. We will have a sign up sheet at the gym to get an idea of how many people will be coming. Of course last minute friends are always free to come Saturday.

Saturday Team WOD

20min AMRAPTeams of 250 Pike HSPU- partner holds HS40 Deadlifts- partner holds Barbell30 t2b- partner holds knee up20 Front Squats- partner holds front rack10 strict pull ups- partner hangs from rig * split reps however you see fit* partner must be in hold to perform movements 

20.1 CrossFit Open

The Open is here! On Friday’s we will have a 6am and 7am class and between 2pm – 7pm will be open gym. You do not need to sign up for spots like we have in the past you just need to show up, warm-up, grab someone to judge, and do the workout when the… Read more »