October 18, 2018 Metcon: Every 5:00 x 5 Rounds: 5 Thrusters (135/95) 20/15 Calorie Row 5 Thrusters (135/95) Max Double Unders Rest 2:00 between rounds. Accessory: Accumulate 2:00 in each position: 2:00 Ring Support 2:00 Wall Sit 2:00 Low PlankRead More

October 17, 2018 MID-WEEK REMINDER Halloween Party this Saturday.  Starts at 4:00pm.  Come in Costume, Bring Family and Friends, and a Dish to share.  Sign up at gym or on Facebook Event Page with what you are bringing. Strength: Pausing Overhead Squat 5 x 2 (Build to a Heavy set of 2) *Pause :03 in...Read More

October 16, 2018 Metcon: 20 minute AMRAP 200m Run 100ft Prowler Push (235/190) 3 Rope Climbs (15′) 15 GHD Sit ups* *Weighted Sit ups – 20lb Med Ball  Accessory: 3 Rounds (Quality, Not time) 1:00 Ski Erg Rest :30 then: Max Distance Handstand Walk or Handstand Hold Rest 2:00 between roundsRead More

October 15, 2018 Strength: Strict Press 6 minute EMOM (every minute on the minute) 2 Strict Press @ 75-80% Row Conditioning: 1000m Time Trial Metcon: (For time) 21-15-9 reps of: Push ups Pull ups Rest 1:00 9-15-21 reps of: Push ups Pull upsRead More

October 14, 2018 Rest Day. Get out and enjoy your day.Read More

October 13, 2018 Partner WOD Teams of 2, complete the following for time: “Bunk Beds” 50-40-30-20-10 reps of: Wall Balls (20/14) Bench Press (135/95) (Rx+ 155/115) Calorie Row *Partition reps as needed between partners.  Must complete all the 50’s before moving onto the round of 40’s. Happy Birthday to CrossFit member, Cameron Brown.  Enjoy your...Read More

October 12, 2018 Strength: Deadlifts (Banded) 5 x 5 Banded Deadlifts *This is a New Exercise for most of you, so take your time, learn the movement with the bands – This means DO NOT GO CRAZY WITH YOUR WEIGHT CHOICES! Metcon: 12 minute AMRAP 12 Bar Facing Burpees 8 Power Snatches (115/80) 4 Bar...Read More