June 11, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

June 10, 2017 SCHEDULE ANNOUNCEMENT; We will ONLY be running one CrossFit Class today at 10:00am for the “Jude” Kraft fundraiser WOD to benefit Ben Kraft & Family.  Donations will be accepted at the gym.  Please come out and show your support. There will still be KidsFit and Oly Lifting at 9:00am. “Jude” 6 Rounds...Read More

June 9, 2017 Strength: A. Lunges (Front Rack) 1 x 10 @ 95lb/65lb 1 x 10 @ 115lb/75lb 1 x 10 @ 135lb/95lb *Lunges are 2:1, so that’s 10 on each leg. B. Clean-Grip Deadlifts 5 x 3 @ 70-80% *Focus on bar path and keeping that bar close as possible.  Be sure to set...Read More

June 8, 2017 Metcon: 5 Rounds for time of: 15 Burpees 15 Hang Power Cleans (135lb/95lb) 400m Run Accessory: Stretching and Mobility workRead More

June 7, 2017 Conditioning #1: 20 minute AMRAP Max Calorie Row *Every 25 Calories stop and perform: 6 Strict Ring Dips 12 GHD Sit ups Conditioning #2: 10 minute EMOM Odd: 12-15 Russian Kettlebell Swings (70lb/53lb) Even: 30-50 Double Unders COMPETITIVE CROSSFIT – 5:30pm 12 minute AMRAP 200m Run 8 Toes-to-Bar 4 Bar Muscle ups...Read More

June 6, 2017 Strength: A. Snatch (Squat Snatch) 3 @ 70% 3 @ 80% 3 @ 90% B. Bounding 4 x :30 Lateral Box Shuffles *Rest :20 in between sets. 4 x :30 Lateral Box Jump Overs (24″/20″) *Rest :20 between sets. Metcon: 30-20-10 reps of: Power Snatch (75lb/55lb) Handstand Push upsRead More

June 5, 2017 Strength: Cycle 3, Week 2 A. Overhead Squat 3 @ 70% 3 @ 80% 3+ @ 90% B. Push Jerk 3 @ 70% 3 @ 80% 3+ @ 90% Metcon: 14 minute EMOM Odd: 6 Back Squats (155lb/115lb) Even: 2 Rope Climbs (15′)Read More