July 17, 2018 Metcon: 7 – 2:00 intervals of: 20/18 Calorie Row Max GHD or Abmat Sit ups (in remaining time of 2:00 interval) *Rest 1:00 between intervals. Accessory: 2 Rounds (not for time): 10 Back Squats w/ 0:03 Pause (Empty Barbell) 10 Single Leg RDL (Empty Barbell) (Right Leg) 10 Single Leg RDL (Left...Read More

July 16, 2018 Metcon: (Birthday WOD) “Parsley and Brown” – a version of Filthy Fifty with a twist 2 Rounds of: (35 min cap) In teams of 2, complete the following by switching every 0:42.  50 Box Jumps (24″/20″) 50 Pull ups 50 Kettlebell Swings (53/35) 50 Front Rack KB Lunges (53/35) 50 Knees-to-Elbow 50...Read More

July 15, 2018 Rest Day. Get out and enjoy your day, but try to stay cool during this heat!  Make sure you are staying hydrated! Happy Birthday to CrossFit members, Jamie Parsley and Jeff Brown!Read More

July 14, 2018 SCHEDULE ANNOUNCEMENT NO KIDSFIT or OLY CLASS at 9:00am CrossFit Classes at 8:00am and 10:00am Gymnastics Skills: Practice Handstands (12 minutes) (Push ups, Holds, Walks, Freestanding, etc.) Team WOD Teams of 3 complete the following: 18 minute AMRAP Part A: Max Calorie Row *One teammate must always be on the rower while...Read More

July 13, 2018 Strength: Clean Complex Hang Power Clean + Hang Squat Clean + Split Jerk *12 minutes to Establish Heavy Complex Metcon: Tabata (8 x :20 on/:10 off) Hang Cleans (135/95) 1:00 Rest Hollow Rocks 1:00 Rest Deadlifts (165/115) 1:00 Rest Toes-to-RingsRead More

July 12, 2018 Metcon: (For time) 800m Run or Row* (Athlete Choice) 8 Ring Muscle ups** 600m Run or Row 6 Ring Muscle ups 400m Run or Row 4 Muscle ups 200m Run or Row 2 Ring Muscle ups *Athlete can choose to Run or Row **Scale = 12-10-8-6 Strict Pull ups Midline: 3 x...Read More

July 11, 2018 Strength: Strict Press In 10 minutes work up to a Heavy 3 Rep Metcon: 3 Rounds of: 75 Double Unders 50 Air Squats 15 Power Cleans (115/75) GYMNASTICS CLASS at 5:30pm Come refine and work on your Gymnastic SkillsRead More