May 28, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time. Monday’s Schedule: 10:00am Hero WOD 11:00am “Murph” WOD 12:00pm Hero WODRead More

May 27, 2017 SCHEDULE ANNOUNCEMENT: THERE IS NO KIDSFIT CLASS TOMORROW. CrossFit Class at 8:00am and 10:00am Olympic Lifting at 9:00am Yoga at 11:00am Partner WOD 7 minute AMRAP 1000m Run together AMRAP Ground to Overhead (155lb/115lb) Rest 3:00 7 minute AMRAP 1200m Ski Erg AMRAP Wall Balls (20lb/14lb) Rest 3:00 7 minute AMRAP 1.5...Read More

May 26, 2017 Strength: A. Thruster 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Core/Midline: Rx: 100 Hollow Rocks *Every break or stop = 10 Burpees Scaled: 60 Hollow Rocks *Every break or stop = 5 Burpees Metcon: (For time) 30 Thrusters (115lb/75lb) 1,000m Row 50 Pull...Read More

May 25, 2017 Metcon: 20 minute AMRAP 5 Snatches (145lb/105lb) 10 Box Jump Overs (24″/20″) 15 GHD Sit ups 200m Run Skill/Accessory: 2-3 Rounds of: (not for time) 100ft Farmer Carry (70lb/53lb) (each hand) 10 Kettlebell Stiff-Legged Deadlift (70lb/53lb) 100ft Farmer Carry 10 Russian Kettlebell Swings (70lb/53lb)Read More

May 24, 2017 Metcon: 14 minute AMRAP 12 Back Squats (135lb/95lb) 12 Ring Dips 24 Double Unders Rest 3:00 “Death by Burpees” *On minute 1 complete 1 Burpee, minute 2 complete 2 Burpees, minute 3 complete 3 Burpees, and so on until you can no longer complete the Burpees inside the given minute. COMPETITIVE CROSSFIT...Read More

May 23, 2017 Strength: A. Cleans (Squat Cleans) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Pull ups Rx: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Deadhang Pull ups *These are to be done as is, no scaling or bands. Scaled: 1. 5 x 5+3 Ring...Read More

May 22, 2017 Strength: Cycle 2, Week 4 (Deload Week) A. Back Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Press 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% Metcon: 15 minute EMOM Min. 1: 50ft Front Rack...Read More