August 26, 2018 Rest Day.  Get out and enjoy your day.Read More

August 25, 2018 Odd Object Conditioning: 10 minute AMRAP 60ft Sled Push *Split up into 2 teams.  Then divide your team into 2 and put half at one end and the other half at the other end.  Push the sled back and forth for the 10 minutes. Partner WOD Teams of 2 complete the following:...Read More

August 24, 2018 Strength: Push Press 7 x 2 @ 75-80% *Remember to base you percentages off the heavy single we establish back on July 18.  If you weren’t there that day, go off of feel. Metcon: (For time) 50 Toes-to-Bar 50 Calorie Bike or Ski 50 Chest-to-Bar Pull upsRead More

August 23, 2018 Metcon: 10 – 1:00 Rounds of: 10 Lateral Barbell Burpees Max Power Snatch (115/75) Rx+(135/95) *Rest 1:00 between rounds. Core/Midline Conditioning: 5 Rounds :30 Row :10 Rest :30 Hollow Rocks/Hold :10 RestRead More

August 22, 2018 Strength: Deadlifts EMOM x 10 Odd: 3 Deadlifts @ 75% Even: 20 Air Squats Metcon: 7 minute AMRAP 5 Power Cleans (185/125) 1-2-3-4… Ring Muscle ups* *Increase Ring Muscle ups by 1 rep each Round. *Scale = 3 Dips = 1 Muscle up Join us at 5:30pm for Gymnastics Class. Lean some...Read More

August 21, 2018 Metcon: 4 Rounds for time: 400m Run 75 Double Unders Accessory: 2-3 Rounds 100ft Overhead Dumbbell Carry (R) + Kettlebell Farmer Carry (L) 100ft Overhead Dumbbell Carry (L) + Kettlebell Farmer Carry (R) :30 Kettlebell Front Rack Wall Sit Happy Birthday to CrossFit member, Tim Rushley.  Hope you have a great day.Read More

August 20, 2018 Strength: Back Squat Conditioning EMOM x 12 (3 Rounds) Min. 1: 3 reps @ 75% Min. 2: 2 reps @ 80% Min. 3: 1 rep @ 85% Min. 4: Rest Metcon: (For time) 21-15-9 reps of: Sumo-Deadlift High Pulls (75/55) Thrusters (75/55) Overhead Squats (75/55)Read More