March 18, 2018 Rest Day.  Get out of the gym and do something outside. Happy Birthday to CrossFit member, Zach Robinson.Read More

March 17, 2018 REMINDER: CrossFit Class at 8:00am KidsFit and Olympic Lifting at 9:00am CrossFit Open 18.4 Heats at 10:00am.  If anyone wants to stick around after this and complete the WOD below as a “FUN, Beverage involved workout,” you are more than welcome to join us. Happy St. Patrick’s Day Partner WOD (switch working...Read More

March 16, 2018 REMINDER: CrossFit Open 18.4 Heats start at 5:30pm.  Please sign up at gym Open Heats start at 10:00am on Saturday morning. Strength: Strict Press 5 x 3 *Super-set with 8 Bent Over Barbell Rows after each set. Metcon: 12 minute AMRAP 10 Hang Power Cleans (135/95) 20 Calorie Bike or Ski Erg...Read More

March 15, 2018 Metcon: (For time) 10 Jerks (165/115) 20 Box Jumps (30″/24″) 30 GHD Sit ups 40 Russian Kettlebell Swings (70/53) 50 Hand-Release Push ups 60 Wall Balls (20/14) 50 Hand-Release Push ups 40 Russian Kettlebell Swings 30 GHD Sit ups 20 Box Jumps 10 Jerks *24 minute time cap Gymnastics Conditioning: 6 minute...Read More

March 14, 2018 Strength: Clean Complex Clean Deadlift + Power Clean + Squat Clean *12 minutes to build to Heavy Complex Metcon: “Zachary James Dyer” 23 minute AMRAP 3 Power Cleans (205/155) 14 Handstand Push ups 9 Front Squats (205/155) 2 Muscle ups* *Bar or Ring Muscle ups will be accepted. Scale = 6 Chest-to-Bar...Read More

March 13, 2018 Metcon: 3 Rounds of: 3:00 Calorie Row 2:00 Power Snatch (95/65) 1:00 Pull ups Rest 2:00 between rounds. Accessory: 3-4 Rounds (not for time) :10 False Grip Hold :20 Hollow Hold :30 Handstand Hold Rest as needed between holds.Read More

March 12, 2018 Strength: Back Squats 2 Rounds of: 8 reps @ 70% Rest :90 6 Reps @ 75% Rest :90 4 Reps @ 80% Rest 2:00 Metcon: 10 minute AMRAP 50 Lateral Barbell Burpees 100 Double Unders 30 Thrusters (115/75)Read More