March 24, 2019 Rest Day. For those needing to complete the Open Workout 19.5, there will be an OPEN GYM from 3:30pm – 5:00pm this afternoon.  Please plan accordingly.Read More

March 23, 2019 REMINDER: CrossFit Class at 9:00am CrossFit Open 19.5 Heats start around 10:00am.  This is that last week.  Stay FOCUSED and POSITIVE.  We will all suffer through the Thrusters and Chest-to-Bar Pull ups together.  Cookout to follow the Open Heats.  Bring the family and be ready to have some fun! Partner WOD For...Read More

March 22, 2019 Strength: Pressing Complex 5 sets of the complex: 1 Strict Press 3 Push Press 5 Push Jerks *Use 85% of Strict Press.  Rest 2:00-2:30 between sets. Metcon: 27-21-15-9 reps of: Calorie Row Ring Push upsRead More

March 21, 2019 Metcon: 25 minute EMOM Minute 1: 1-2 Rope Climbs/1 Peg Board Ascent/:20 Peg Board Hold Minute 2: 60ft Burpee Broad Jump Minute 3: 40-50 Double Unders Minute 4: 200ft Farmer Carry Minute 5: Rest Accessory Work: 2-3 Rounds (Not for time) 20 GHD Sit ups or 30 Abmat Sit ups 1:00 Arch...Read More

March 20, 2019 Strength: Deadlift 5-3-1-5-3-1 (Build on each set, then repeat weights again) Metcon: 3 Rounds of: 10 – 10m Shuttle Sprints 15 Toes-to-Bar 400m Run 15 Toes-to-Rings GYMNASTIC CLASS at 5:30pm Come learn and refine your gymnastic skills.Read More

March 19, 2019 Metcon: (For time) Complete 50 reps of each exercise in any order and rep scheme: 50 Calorie Assault Bike 50 Ground to Overhead (75% of Bodyweight) 50 Chest-to-Bar Pull ups 50 Bench Press (165/115) 50 Wall Balls (30/20) *Athletes can complete the work in any order they desire.  You can rotate from...Read More

March 18, 2019 Strength: Back Rack Lunges 3 Rounds of: 15/12 Calorie Row 16 Back Rack Barbell Lunges (Heavy*) (8/8 each leg) *Athlete chooses their own weight(s). *Rest 2:00 between rounds. Metcon: In a 15:00 window: 2 Rounds of: 400m Run (6 Laps of Gym) 25 Box Jump Overs (24″/20″) 20 Front Squats (135/95) Then...Read More