October 21, 2017 NO CLASSES TODAY. We are participating in the Barbells for Boobs Fundraiser Event at TrueFit Athletics. If you are interested in participating, please meet at the gym at 8:15am to carpool. Come join us for a fun day and a great cause.Read More
October 20, 2017 ANNOUNCEMENT: There will NOT be any classes this Saturday. We are taking part in the Barbells for Boobs Fundraiser Event down at TrueFit Athletics in Lancaster. If you are interested in joining us, please be at the gym Saturday morning at 8:15am so we can carpool down. Strength: Hang Snatch EMOM x...Read More
October 18, 2017 Gymnastics: A. Handstand Hold Accumulate 5:00 upside down *Rx+ Accumulate 2:00 – 2:30 Freestanding Handstand. Do not walk around. Focus on staying in the same place. B. Ring Dips 5 x 5 *Rx+ 5 x 5 Strict Ring Dips. Metcon: 16 minute AMRAP 1 Rope Climb (15′) 25 Kettlebell Swings (53/35) 1 Rope...Read More
October 17, 2017 Strength: Snatch Grip Push Press + Snatch Balance Every 1:15 x 8 Rounds *Progressive loading. Focus on a good catch and balance in the bottom position. Metcon: 9-7-5 reps of: Bar Muscle ups 21-15-9 reps of: Push Jerks (135/95) Happy Birthday to Co-Owner, Coach and CrossFitter, Tim Pitro! Read More
October 16, 2017 Gymnastics: Kipping Pull ups 4 x 10-15 reps *Rest as needed between sets. No Butterfly Pull ups allowed. *Scaled = work on the progressions and/or sticking points. Strength: Front Squats Every 1:15 till failure complete: 3 Front Squats (Men add 20lb; Women add 10lb every interval) *Complete at least 6 intervals. Metcon:...Read More
