August 18, 2019 Rest Day. Get out and enjoy your Sunday!Read More

August 17, 2019 Team WOD In teams of 3 complete the following: 400m Team Run (together) 50 Deadlifts + 50 Front Squats + 50 Shoulder to Overhead (95/65) 400m Team Run (together) 40 Deadlifts + 40 Front Squats + 40 Shoulder to Overhead (115/75) 400m Team Run (together) 30 Deadlifts + 30 Front Squats +...Read More

August 16, 2019 Strength: Overhead Squat 5-5-3-3-1-1 *Progressive loading in weight. Use this as a baseline to try and establish a New 1-Rep Overhead Squat. Metcon: For time: 25 Chest-to-Bar Pull ups 50/40 Calorie Assault Bike 75 Hand-Release Push upsRead More

August 15, 2019 Metcon: 25 minute EMOM (5 Rounds) Min 1: 15/12 Calorie Row Min 2: 12 Toes-to-Bar Min 3: 9 Burpees to 6″ Min 4: 6 Hang Power Snathces (95/65) Min 5: Rest *Work efforts should be about :30-:45 each minute.  Scale accordingly to maintain this time frame. Accessory: Roll out and StretchRead More

August 14, 2019 Strength: Push and Pull 3-4 Rounds of: 10 Strict Dumbbell Press (Seated) 60ft Sled Pull (Standing – Hand over Hand) Metcon: 12 minute AMRAP 12 Kettlebell Sumo Squat Jumps (53/35) 24 Air Squats 36 Double Unders :48 Rest GYMNASTICS CLASS at 5:30pm Come and learn something new!!! HAPPY BIRTHDAY to CrossFit member,...Read More

August 13, 2019 Gymnastics Work: 3 Rounds of: (Not for time) 1:00 Hollow Hold 50ft Handstand Walk OR 1:00 Handstand Hold Rest as needed between rounds. Metcon: (For time) 1 mile run 50 Alternating Dumbbell Snatches (50/35) 400m Weighted Run (30/20) 30 Pull ups 20 Burpee Box Jump Overs (24″/20″)Read More

August 12, 2019 Strength: Power Clean 5-5-3-3-1-1 *Progressive loading in weight.  5’s and 3’s must be completed as Touch and Go Reps. *Use this as a baseline to establish a New 1 Rep Power Clean. Metcon: “Grace” For time: 30 Clean & Jerks (135/95) *This is a CrossFit Benchmark WOD, so be sure to keep...Read More