March 25, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

March 24, 2018 SCHEDULE: 8:00am CrossFit Class 9:00am KidsFit and Oly 10:00am CF Open 18.5 Heats After the Open Heats, anyone wanting to stick around and do the CrossFit Class can do so.  It will be FUN they say! Metcon: Teams of 2-3 complete: 1000m Row 1000m Ski At the 9:00 mark: 15 minute AMRAP...Read More

March 23, 2018 REMINDER: This is the last weekend of the CrossFit Open Heats.  Same as the past four weekends, Open Heats will start at 5:30pm tonight.  Please sign up at the gym for your heat time. Saturday we will have the 8:00am CrossFit Class, 9:00am KidsFit and Oly Lifting, and the Open Heats at...Read More

March 22, 2018 Metcon: 30-25-20-15-10 reps of: Russian Kettlebell Swings (70/53) Abmat Sit ups 10m Shuttle Sprints Accessory: Gymnastics Weakness *Spend 15 minutes working on a gymnastics weakness.Read More

March 21, 2018 Strength: “Strict Lynne” 5 Rounds of: Max Bodyweight Bench Press Max Strict Pull ups *Rest 2:00 between rounds. *If unable to do Bodyweight Bench Press, choose a weight between 70-75% of Bodyweight. Conditioning: 12 minute EMOM Min. 1: 16 Wall Balls (20/14) Min. 2: 12 Deadlifts (185/125) Min. 3: 8 Ring Dips...Read More

March 20, 2018 Metcon: 4:00 AMRAP 21/18 Calorie Row 21 Burpees AMRAP Overhead Squats (75/55) Rest 4:00 4:00 AMRAP 18/15 Calorie Row 18 Burpees AMRAP Overhead Squats (95/65) Rest 4:00 4:00 AMRAP 15/12 Calorie Row 15 Burpees AMRAP Overhead Squats (115/75) Midline/Accessory: 2-3 Rounds: 10 Barbell Good Mornings (choose own weight) 20 Hollow Body Hold...Read More

March 19, 2018 Strength: Hang Clean & Jerk Every 2:00 x 7 Rounds: 2 Hang Cleans + 1 Split Jerk *Try to increase weight each round.  Cleans can be Squat, Power or Combination. Metcon: 13 minute AMRAP 12 Thrusters (95/65) 15 Box Jumps (24″/20″) 18 Toes-to-BarRead More