April 1, 2019 Strength: Back Squat 5 Reps @ 70% 3 Reps @ 75% 5 Reps @ 70% 3 Reps @ 80% 5  Reps @ 70% 3 Reps @ 85% *Rest as needed between sets Metcon: (For time) 21-15-9 reps of: Kettlebell Swings (70/53) Front Squats (135/95) *Complete a 200m Run after each round.Read More

March 31, 2019 Rest DayRead More

March 30, 2019 ANNOUNCEMENT: There will NOT be an OPEN GYM or OLYMPIC LIFTING after the 9:00am CrossFit Class.  Partner WOD Teams of 2 complete the following: 50 Dumbbell Burpee Box Step Overs (50/35 x 2 @ 20″) 75 Alternating Dumbbell Snatches (50/35) 100 Single-Arm Dumbbell Front Rack Lunges (50/35) 200 Double Unders 100 Single-Arm...Read More

March 29, 2019 Strength: Push Press 3 Sets of: 1 Round of “Cindy” then, Max set of: Push Press (115-135/80-95) Metcon: 16 minute EMOM Minute 1: 6 Strict Pull ups Minute 2: 12 Handstand Push ups Minute 3: 18/14 Calorie Row Minute 4: RestRead More

March 28, 2019 Metcon: 5:00 AMRAP 400m Run 21 Lateral Barbell Burpees AMRAP Overhead Squats (95/65) Rest 5:00 5:00 AMRAP 400m Run 15 Lateral Barbell Burpees AMRAP Overhead Squats (115/80) Rest 5:00 5:00 AMRAP 400m Run 9 Lateral Barbell Burpees AMRAP Overhead Squats (135/95) Accessory Work: TBD Happy Birthday to CrossFit member, Amber Geyer.  Have...Read More

March 27, 2019 Strength: Front Squat 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% then, 3 x 1 @ 90% Metcon: “REPEAT WOD WEDNESDAY” This is a Repeat WOD from December 17, 2018 3 Rounds for time: 10 Hang Squat Cleans (155/105) 25 Push ups GYMNASTICS CLASS @ 5:30pm Come learn...Read More

March 26, 2019 Metcon: 20 minute AMRAP 75 Wall Balls (20/14) 60/45 Calorie Row 45 Toes-to-Bar 30 Box Jump Overs (24″/20″) 15 Ring Muscle ups* *15 False Grip Ring Rows Accessory: 10 minutes Work on Turkish Get-ups *Athlete choices weight.Read More