May 12, 2019 Rest Day. Happy Mother’s Day to all those wonderful Moms out there.  Thank you for everything you do for us.  We don’t say it enough, so THANK YOU for all the LOVE, GUIDANCE, NURTURING, SUPPORT, and KINDNESS that you continue to provide day in and day out.Read More

May 11, 2019 Partner WOD 10-15-20-25-20-15-10 reps of: Burpee Pull ups Ring Dips Kettlebell Swings (70/53) *Partition reps as needed with partner. Happy Birthday to CrossFit member, Caiden Vandegrift.  Have a great day!Read More

May 10, 2019 Strength: Push Press 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% *Start a new set every 3:00 Skill WOD: 3 Rounds not for time: 15 GHD Sit ups OR 25 Abmat Sit ups 10 Barbell Coassack Squats (R+L = 1)...Read More

May 9, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Tommy Mac. Metcon: HERO WOD – “Tommy Mac” 2 Rounds for time: 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatches (115/75) 12 Burpees 12 Push Jerks (115/75)...Read More

May 8, 2019 Strength: Power Snatch 15 minute EMOM Perform 2 Power Snatches every minute on the minute Minutes 1-5: 65% Minutes 6-10: 70% Minutes 11-15: 75% Metcon: (For time) 20 Deadlifts (275/185) 30/24 Calorie Bike 20 Deadlifts (275/185)Read More

May 7, 2019 Metcon: 20 minute EMOM Minute 1: 3-5 Muscle ups OR 6-10 CTB Pull ups Minute 2: 10 Handstand Push ups Minute 3: 15/12 Calorie Row Minute 4: 20 Weighted Hollow Rocks (10-25# plate) Minute 5: Rest *Work through each exercise for about :40-:50.  Scale accordingly to be able to get the work...Read More

May 6, 2019 Strength: Pausing Back Squat 5 sets of 2 (65%-67%-69%-72%-75%) *Pause :03 in bottom position for each rep. Metcon: 3 Rounds for time: 400m Run 30 Wall Balls (20/14) 20 Dual Dumbbell Hang Clean & Jerks (50/35 x 2)Read More