December 4, 2018 Metcon: 4 Rounds for time: 200ft Double Kettlebell Front Rack Carry* (53/35 x 2) 30 Hollow Rocks 40 Push ups *Every drop of the Kettlebells = 10 Burpees before resuming the carry. Gymnastics Conditioning: 8 Rounds of: :20 Max Handstand Push ups :40 RestRead More

December 3, 2018 Strength: Clean & Jerk Every 2:00 x 6 sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk *Build to heavy complex in the 6 sets. Metcon: (For time) 15-12-9-6-3 reps of: Clean & Jerk (135/95) (Rx+ 155/115) Chest-to-Bar Pull upsRead More

December 2, 2018 Rest Day. Happy Birthday to CrossFit member, Rachel Salz.  Have a Great Day!  Read More

December 1, 2018 In celebration of the Coffman Wedding last night, here is a fun partner wedding WOD. Partner WOD In teams of 2, complete the following: For time: (30 min cap) Get down on one knee: 100 Lunge Jumps (R+L = 1) Present the Ring: 100 Ring Rows Go to the Wedding: 1.5 mile...Read More

November 30, 2018 Strength: Pressing Complex 4 Push Jerks + 2 Split Jerks *Build to a heavy complex in 15 minutes. Metcon: (For time) 21 Overhead Squats (115/75) 3 Rope Climbs (15′) 15 Overhead Squats 2 Rope Climbs 9 Overhead Squats 1 Rope Climb Congratulations to Coach Stephen and CrossFit member Amber Parsley as they...Read More

November 29, 2018 SCHEDULE ANNOUNCEMENT: Reminder, the 9:00am Class is at 9:30am TODAY due to some scheduling issues.  Please plan accordingly. Metcon: 18 minute AMRAP 40 Double Unders (Rx+ Unbroken) 20 GHD Sit ups* 10 Power Snatch (135/95) *Scale = 30 Abmat Sit ups Accessory/Odd Object 5:00 of: Max Distance Sled Drag (75% of Bodyweight)...Read More

November 28, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 70-75% of Front Squat for both movements. Metcon: (For time) 20 to 2 of: Wall Balls (20/14) 10 to 1 of: Toes-to-Bar *Wall Balls descend by 2 reps and Toes-to-Bar descend by 1 rep. Gymnastics Class at...Read More