November 1, 2019 Strength: Front Rack Lunges & Deadlifts Every 3:00 x 4 Rounds 12 Front Rack Lunges + 8 Deadlifts *Use the same weight for both the FR Lunges and the Deadlifts.  Progressive loading is allowed. Metcon: 11 minute AMRAP 4 Calorie Bike 4 Alternating Dumbbell Snatches (50/35) 4 Knees-to-Elbow 8 Calorie Bike 8...Read More

October 31, 2019 HAPPY HALLOWEEN Reminder, there WILL NOT BE a 6:30pm Class Tonight!!!  Please plan accordingly. Halloween WOD – “HallWOD” For time: 10 Burpees 31 Kettlebell Swings (70/53) 10 Burpees 31 Box Jumps (24″/20″) 10 Burpees 31 Wall Balls (30/20) 10 Burpees 31 Pull ups 10 Burpees 31 Kettlebell Sumo-Deadlift High Pulls (70/53) 10...Read More

October 30, 2019 Strength: Overhead Squat Every 2:00 x 5 sets: 3 Overhead Squats *Build to a moderate-heavy set of 3, but not Max. Metcon: 10 minute AMRAP 30 Double Unders 10 Dumbbell Hang Squat Cleans (50/35) GYMNASTICS CLASS at 5:30. Come have some FUN and LEARN something!Read More

October 29, 2019 Metcon: 5 Rounds of: 2:00 On/1:00 Off 200m Run 6 Power Snatches (95/65) Max Bar Facing Burpees Accessory Work: 3 Rounds (Not for time) 8 Dumbbell Bench Press 16 Dumbbell Kneeling Rows (8/8) 24 Banded Pull-Aparts Rest as needed between sets.Read More

October 28, 2019 Strength: Push Press Every 2:00 x 5 sets: 2 Push Press @ 75-80% Metcon: 3 Rounds for time: 4 Ring Muscle ups 8 Shoulder to Overhead (135/95) 12 Front Squats (135/95) HAPPY BIRTHDAY to CrossFit member, Seth Nibert. Hope you have a GREAT DAY!!!Read More

October 27, 2019 Rest Day. HAPPY BIRTHDAY to CrossFit member, Karen Robinson.  Hope you have a GREAT DAY!!!  Also, Congratulations on becoming a brand new Grandmother!  So Exciting.  Read More

October 26, 2019 SCHEDULE ANNOUNCEMENT: The 9:00am Class will consist of the 2020 Open Workout 20.3 We will be running heats for those athletes that have signed up to take part in the Open.  All others, not signed up for the Open, can still do the workout, but they will be placed in later heats....Read More