August 19, 2018 Rest Day.  Get out and enjoy it.Read More

August 18, 2018 Partner WOD In teams of 2, complete the following: 6 Rounds (3 Rnds each person) 1 Wall Climb 10 Kettlebell Swings (53/35) 30 Double Unders then, 400m Run (as a team) then, 4 Rounds (2 Rnds each person) 2 Wall Climbs 15 Kettlebell Swings (53/35) 45 Double Unders then, 400m Run (as...Read More

August 17, 2018 Strength: Pause Front Squats 5 sets of 2: Pause Front Squats (:03 pause in bottom with each rep) 60%-65%-70%-75%-80% Metcon: 12 minute AMRAP 1 Rope Climb (15′) 10 Handstand Push ups 5 Deadlifts (315/225)Read More

August 16, 2018 Metcon: 25 minute EMOM Min 1. 15 Box Jump Overs (24″/20″) Min 2. 12 Toes-to-Bar Min 3. 9 Burpees to 6″ Min 4. 6 Hang Clean & Jerks (115/75) Min 5. Rest *Work for roughly :40-:50 each minute.  If you start to fall behind, scale back on the reps to be within...Read More

August 15, 2018 Strength: Push & Pull 3-4 Rounds of: 10 Dumbbell Strict Press* 60ft Seated Sled Pull (160+/115+) *Choose own weight. Metcon: 3 Rounds of: 10 Dumbbell Snatches-R (50/35) 10 Dumbbell Front Squats-R (50/35) 200ft Sprint 10 Dumbbell Snatches-L 10 Dumbbell Front Squats-L 200ft Sprint GYMNASTICS CLASS at 5:30pm Come join us for some...Read More

August 14, 2018 Metcon: (For time) 100 Wall Balls (20/14) 50/40 Calorie Row 30 Burpee Pull ups Core/Midline: 100 Abmat Sit ups OR 50 GHD Sit ups Happy Birthday to CrossFit member, Heidi Robinson.  Have a great day!Read More

August 13, 2018 Strength: Power Clean 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single.  Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: 15 minute AMRAP 5 Rounds of “The Chief” (115/75) 400m Run 5 Rounds of “The...Read More