CrossFit 914

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

Similar to Olympic Weightlifting, the events of a KB Competition involve the Snatch, and the Clean & Jerk. The weight is lower but the volume of repetitions performed is much higher. And, unlike the barbell, a KB is very awkward to hold, and it is hard to get comfortable. This class will build an incredible amount of core strength and grip strength as well as muscular endurance and mental toughness. It will test your guts, break you down, and build you back up stronger then ever!

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

In this class we focus on the technique of Olympic Lifts (Clean & Jerk and Snatch), improving them and preventing injury. This class does not include a “WOD”. We are focused entirely on the lifts themselves as well as the assistance movements that create strength, power, coordination and balance in the lifts. This class is a supplement to CrossFit and will result in a big improvement to your CrossFit performance. With improvement in CrossFit performance comes improvement in your level of fitness!

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

In this class we focus on the technique of Olympic Lifts (Clean & Jerk and Snatch), improving them and preventing injury. This class does not include a “WOD”. We are focused entirely on the lifts themselves as well as the assistance movements that create strength, power, coordination and balance in the lifts. This class is a supplement to CrossFit and will result in a big improvement to your CrossFit performance. With improvement in CrossFit performance comes improvement in your level of fitness!

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

Similar to Olympic Weightlifting, the events of a KB Competition involve the Snatch, and the Clean & Jerk. The weight is lower but the volume of repetitions performed is much higher. And, unlike the barbell, a KB is very awkward to hold, and it is hard to get comfortable. This class will build an incredible amount of core strength and grip strength as well as muscular endurance and mental toughness. It will test your guts, break you down, and build you back up stronger then ever!

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.

In this class we focus on the technique of Olympic Lifts (Clean & Jerk and Snatch), improving them and preventing injury. This class does not include a “WOD”. We are focused entirely on the lifts themselves as well as the assistance movements that create strength, power, coordination and balance in the lifts. This class is a supplement to CrossFit and will result in a big improvement to your CrossFit performance. With improvement in CrossFit performance comes improvement in your level of fitness!

*Once you have demonstrated the ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS. Athletes/Members may come to any of the scheduled class times. The White Boards will be your road map for the days programming. After the prescribed warm-up and dynamic stretching, all athletes will perform the WOD (Workout Of the Day). Scaling of movements/weights/reps will be properly executed by one of our very qualified Coaches.*Workouts or MetCon’s at 914 will range from 2 minutes to 45 minutes and everything in between. All classes last 1 hour, and we use every bit of that hour, whether the MetCon be short or long. At 914 we do a lot of Skill Work to ensure proper development of motor patterns that will translate over to your workouts. We also do a lot of Strength Work, simply because most people do not possess adequate levels of strength, nor the form to properly execute those movements that are so common in every day life.