July 27, 2020 Strength: Back Squats 10-8-6-4-2 Every 3:00 x 5 sets: Set 1: 10 Reps Set 2: 8 Reps Set 3: 6 Reps Set 4: 4 Reps Set 5: 2 Reps *This is a continuation from our Squat Stamina Cycle.  The Goal of this would be to continue to build from where we left...Read More

July 26, 2020 Rest Day. Have a wonderful Sunday.  Get out and enjoy your day.Read More

July 25, 2020 Partner WOD Teams of 2 complete: 0:00 – 10:00 8 Alternating Rounds (4 each) 30 Double Unders 10 Kettlebell Swings (53/35) 5 Goblet Squats (53/35) 10:00 – 12:00 Rest 12:00 – 18:00 30 Wall Walks *Partners alternate every 2 reps. 18:00 – 20:00 Rest 20:00 – 30:00 8 Alternating Rounds (4 each)...Read More

July 24, 2020 Strength: Clean & Jerk On the minute x 12 Minute 1: 1 Squat Clean & Jerk Minute 2: 1 Squat Clean & Jerk Minute 3: 1 Squat Clean & Jerk Minute 4: Rest Minute 5: 1 Squat Clean & Jerk Minute 6: 1 Squat Clean & Jerk Minute 7: 1 Squat Clean...Read More

July 23, 2020 ATTENTION: Due the recent State Wide Mandate of face coverings and/or masks, we are highly recommending that masks be worn when ENTERING and EXITING the gym.  It is not recommended nor mandatory to wear while exercising. Also, please remember the following: 1. Use Sanitizer or Wash your Hands upon entry 2. Wipe...Read More

July 22, 2020 Strength: Deadlift 5 sets of: 2 Deadlifts *Start a new set every 2:00.  Use the same weight of roughly 80-90% for all sets.  Reps must be completed unbroken. Metcon: 12 minute AMRAP 5 Bar Muscle ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) HAPPY BIRTHDAY to CrossFit member, Sarah Ball.  Hope you...Read More

July 21, 2020 Metcon: 2 Rounds for time: 1000m Run 30 Alternating Dumbbell Snatches (50/35) 50 Wall Balls (20/14) Gymnastics Conditioning 10 minute EMOM Odd: 1-2 Rope Climbs Even: :40 Reverse Sled Drag (115-160/70-115)Read More