December 22, 2019 Rest Day. HAPPY BIRTHDAY to CrossFit member, Danielle Vandegrift.  Hope you have a GREAT DAY!!!Read More

December 21, 2019 Partner WOD Teams of 2 complete: (BUY-IN) 20 Calorie Assault Bike OR 30 Calorie Row (each person) 20 Synchronized Burpees then, 2 Rounds of: 50 Box Jumps (24″/20″) 50 Power Cleans (135/95) 50 Toes-to-Rings 50 Dumbbell Thrusters (50/35 x 2) *Partition reps as needed. then, (CASH-OUT) 20 Calorie Assault Bike  OR 30...Read More

December 20, 2019 “Friday Fun Day” Complete as 5 Giant Sets: 10-8-6-4-2 of: Bench Press (Progressive loading) *Complete 20 Banded Pull Aparts after each set. AND 10-8-6-4-2 of: Deadlifts (Progressive loading) *Complete 25 Abmat Sit ups or 15 GHD Sit ups after each set. This is NOT a For Time workout, but move with purpose. ...Read More

December 19, 2019 Metcon: (For time) 9 Laps of Gym 27 Burpee Pull ups 7 Laps of Gym 21 Burpee Toes-to-Bar 5 Laps of Gym 15 Burpee Chest-to-Bar Pull ups 3 Laps of Gym 9 Burpee Bar Muscle ups Gymnastics: 10:00 to Establish: Max Height PVC Pipe Jump OverRead More

December 18, 2019 Odd Object Work: 2-3 Rounds (20:00 Running Clock) 200ft Kettlebell Carry* 200ft Sandbag/Stone Carry 200ft Bear Crawl Sled Drag *Round 1: Farmer Carry Round 2: Double Front Rack Carry Round 3: Double Overhead Carry Strength: Squat Snatch Wave Wave #1: 1-1-1-1-1 (65%-70%-75%-80%-85%) Wave #2: 1-1-1-1-1 (70%-75%-80%-85%-90%) Wave #3: 1-1-1-1-1 (75%-80%-85%-90%-90%+) *Complete each...Read More

December 17, 2019 Metcon: Every 4:00 x 5 Rounds 15/12 Calorie Bike 12 Bar Facing Burpees 9 Shoulder to Overhead (155/105) Accessory Work: 10:00 – 15:00 of: Peg Board Practice/Peg Board Pull ups AND Core Work HAPPY BIRTHDAY to CrossFit member, Tina Goble.  Have a GREAT DAY!!!Read More

December 16, 2019 Metcon: 3 Rounds for time: 30 Wall Balls (20/14) 20/16 Calorie Row 10 Ring Muscle ups (15 Ring Dips) *Complete on a 2:00 ON/1:00 OFF clock. Strength: Back Squat 4 x 3 @ 75% Rest as needed between sets.Read More