September 9, 2018 Rest Day. Get out and try something new.Read More

September 8, 2018 Partner WOD Teams of 2 complete the following: For time using a :30 interval clock (:30 on/:30 off) 200 Double Unders 50 Hang Power Snatch (115/75) 100 Box Jump Overs (24″/20″) 50 Shoulder to Overhead (115/75) 200 Double Unders *Athletes will alternate working and resting every :30.  Athlete 1 will work the...Read More

September 7, 2018 Strength: Upper Body Pump! “It’s a Bro-Session Day – Let’s Get that PUMP ON!” 3 Rounds: (Not for time) 10 Bench Press 15 Single Arm Dumbbell Row (each arm) 20 Seated Barbell Strict Press (on floor, feet out in front) 25 Band Pull Aparts Metcon: (10 min cap) For time: 30 Muscle...Read More

September 6, 2018 Metcon: 10 Rounds of: 6 Power Cleans 12 Front Rack Lunges 6 Bar Facing Burpees *Athletes can choose their own weight: Men: 95-115-135, Women: 65-75-95.  You will use the same weight for the Power Cleans and the Front Rack Lunges. Morgan’s Birthday Cash-Out: It’s a Surprise! Happy Birthday to CrossFit member, Morgan...Read More

September 5, 2018 Strength: Overhead Squats Every 1:15 x 5 Rounds 3 Overhead Squats @ 75-80% Metcon: “Nancy” 5 Rounds of: 400m Run 15 Overhead Squats (95/65) GYMNASTICS CLASS at 5:30pm Come get Gym-Nasty with us!Read More

September 4, 2018 Conditioning; 10 minute AMRAP 7 Deficit Handstand Push ups* (4″/2″) 1 Rope Climb (15′) *Scale = 7 Deficit Plate Hand-Release Push ups (Body fits between a stack of plates that each hand rest on) Conditioning: 2 Rounds of: 21 Calorie Row Rest 1:00 18 Calorie Row Rest :45 15 Calorie Row Rest...Read More

September 3, 2018 LABOR DAY SCHEDULE 9:00am CrossFit 10:00am Open Gym Strength: Squat Clean Establish a Heavy Single Squat Clean (15 minutes) *Take your time and progressively load.  Focus on hitting a few reps at different weights before adding more weight. Metcon: 7 Rounds for time: 5 Squat Cleans (155/105) 3 Muscle ups* *Scale =...Read More