Clean 3 RM


Burgener Warm Up

Cleans- 5x3

Work up to a 3 RM


12 min AMRAP

16 DB Snatch (50/35) – 8 each arm

16 Wall Balls (20/14#)

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Tip Tuesday - Pull Slower

Mechanics➡️Consistency➡️Intensity This is the process we all follow when starting Crossfit or learning a new move. Teach the mechanics, practice until the mechanics are consistent, then increase the i



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna