June 1, 2017 Metcon: “Opium Dream” 21-18-15-12-9-6-3 reps of: Plate Ground to Overhead (45lb/25lb) *Perform 5 Burpees + 30 Double Unders after each round. Rest 5:00 Gymnastics Skills & Drills: 3 Rounds (not for time): 5 Wall Walks 10 Strict Toes-to-Bar* 15 Reverse Hypers *Scaled = Straight Leg RaisesRead More

May 31, 2017 Strength: A. Snatch (Squat Snatch) 5 @ 65% 5 @ 75% 3 @ 85% *These Do Not have to be Touch & Go, but if you can at the lighter percentages try to.  Goal is to hit all reps! B. Bounding Box Jumps (Focus on an explosive jump – use the arms...Read More

May 30, 2017 REMINDER: Yoga Class today at 10:00am after the 9:00am WOD.  Come work on some mobility with Kailey. Strength: Cycle 3, Week 1 A. Overhead Squat 5 @ 65% 5 @ 75% 5 @ 85% B. Push Jerk 5 @ 65% 5 @ 75% 5 @ 85% Metcon: (10 min cap) 15 Bar...Read More

May 29, 2017 HAPPY MEMORIAL DAY. Today we honor all of the men and women who have served or are currently serving in our Armed Forces.  We complete these workouts in your honor.  We Thank You for your service so we can be here today. 10:00am HERO WOD “Glen” 30 Clean & Jerks (135lb/95lb) 1...Read More

May 28, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time. Monday’s Schedule: 10:00am Hero WOD 11:00am “Murph” WOD 12:00pm Hero WODRead More

May 27, 2017 SCHEDULE ANNOUNCEMENT: THERE IS NO KIDSFIT CLASS TOMORROW. CrossFit Class at 8:00am and 10:00am Olympic Lifting at 9:00am Yoga at 11:00am Partner WOD 7 minute AMRAP 1000m Run together AMRAP Ground to Overhead (155lb/115lb) Rest 3:00 7 minute AMRAP 1200m Ski Erg AMRAP Wall Balls (20lb/14lb) Rest 3:00 7 minute AMRAP 1.5...Read More

May 26, 2017 Strength: A. Thruster 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Core/Midline: Rx: 100 Hollow Rocks *Every break or stop = 10 Burpees Scaled: 60 Hollow Rocks *Every break or stop = 5 Burpees Metcon: (For time) 30 Thrusters (115lb/75lb) 1,000m Row 50 Pull...Read More