June 17, 2019 Strength: Front Squat EMOM till failure: 2 Front Squats *Every minute on the minute, perform 2 Front Squats.  Men add 10# each minute and ladies add 5#.  Start at a weight that you can perform a minimum of 6 sets.  Once you fail, drop down to 65-70% of your highest weight and...Read More

June 16, 2019 Rest Day. Happy Father’s Day to all those Father’s out there.  Thank you for the example you set and for your leadership in our family. We love you, Dad!Read More

June 15, 2019 REMINDER There is NO CROSSFIT CLASS TODAY due to the Fundraiser – CrossFit for Dreams taking place at Windsor Park at the Grove City Buddy Ball Field (3400 Ventura Blvd).  Come join us for a FUN-FILLED Day of Buddy Ball Baseball, CrossFit Workouts, Food & Drink, Raffles, Bounce Houses, and so much...Read More

June 14, 2019 Strength: Clean Complex Cycling Every 1:30 x 7 Rounds 1 Hi-Hang Squat Clean 1 Hang Squat Clean 1 Front Squat *Progressive loading for all 7 rounds if possible. Metcon: 4 Rounds for Max Reps In a 3:00 Window, complete: 15 Wall Balls (20/14) 10 Handstand Push ups Max Muscle ups* (Bar or...Read More

June 13, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you John Rankel. Metcon: HERO WOD – “Rankel” 20 minute AMRAP 6 Deadlifts (225/155) 7 Burpee Pull ups 10 Kettlebell Swings (70/53) 200m Run Accessory Work: (if time permits) Coach’s...Read More

June 12, 2019 Strength: Back Squat 6 reps @ 67% 3 reps @ 72% 6 reps @ 67% 3 reps @ 77% 6 reps @ 67% 3 reps @ 82% *Rest 2:00 between sets. Metcon: (For time) 100 Double Unders 50/40 Calorie Row 80 Double Unders 40/30 Calorie Row 60 Double Unders 30/20 Calorie Row...Read More

June 11, 2019 Odd Object Conditioning: 4 Rounds of: 200m Med Ball Run (20/14) 200m Run *Rest 1:00 between rounds. Metcon: (For time) 60 Alternating Dumbbell Snatches (50/35) 50 Toes-to-Bar 40 Dual Dumbbell Hang Clean & Jerks (50/35 x 2) 30 Ring Dips 20 Dual Dumbbell Thrusters (50/35 x 2)Read More