July 25, 2020 Partner WOD Teams of 2 complete: 0:00 – 10:00 8 Alternating Rounds (4 each) 30 Double Unders 10 Kettlebell Swings (53/35) 5 Goblet Squats (53/35) 10:00 – 12:00 Rest 12:00 – 18:00 30 Wall Walks *Partners alternate every 2 reps. 18:00 – 20:00 Rest 20:00 – 30:00 8 Alternating Rounds (4 each)...Read More

July 24, 2020 Strength: Clean & Jerk On the minute x 12 Minute 1: 1 Squat Clean & Jerk Minute 2: 1 Squat Clean & Jerk Minute 3: 1 Squat Clean & Jerk Minute 4: Rest Minute 5: 1 Squat Clean & Jerk Minute 6: 1 Squat Clean & Jerk Minute 7: 1 Squat Clean...Read More

July 23, 2020 ATTENTION: Due the recent State Wide Mandate of face coverings and/or masks, we are highly recommending that masks be worn when ENTERING and EXITING the gym.  It is not recommended nor mandatory to wear while exercising. Also, please remember the following: 1. Use Sanitizer or Wash your Hands upon entry 2. Wipe...Read More

July 22, 2020 Strength: Deadlift 5 sets of: 2 Deadlifts *Start a new set every 2:00.  Use the same weight of roughly 80-90% for all sets.  Reps must be completed unbroken. Metcon: 12 minute AMRAP 5 Bar Muscle ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) HAPPY BIRTHDAY to CrossFit member, Sarah Ball.  Hope you...Read More

July 21, 2020 Metcon: 2 Rounds for time: 1000m Run 30 Alternating Dumbbell Snatches (50/35) 50 Wall Balls (20/14) Gymnastics Conditioning 10 minute EMOM Odd: 1-2 Rope Climbs Even: :40 Reverse Sled Drag (115-160/70-115)Read More

July 20, 2020 Strength: Squat Stamina (Week #8) Every 2:00 x 7 sets: 2 Front Squats 4 Back Squats *Use the same weight from Week #3 or 10-20# heavier than last week. This is the last week in this Squat Stamina Cycle.  Push yourself with the weights, but be sure to maintain QUALITY Squats. Metcon:...Read More

July 19, 2020 Rest Day. Try and stay cool out there.Read More