April 3, 2018 Metcon: 5 Rounds of: 1:00 Bike or Ski Erg (Distance) 1:00 Clean & Jerks (115/75) 1:00 Double Unders 1:00 Front Squats (115/75) 1:00 Rest Core/Midline: Accumulate a 5:00 Ring Plank *Every break = 10 Single Arm Ring Rows (5/5)Read More

April 2, 2018 Strength: Bench Press 4 x 3 @ 70% 3 x 2 @ 80% 2 x 1 @ 90% Metcon: 20 minute AMRAP 3 Alternating Kettlebell Snatches (53/35) 3 Hand-Release Push ups 3 Calorie Row 6 Alternating Kettlebell Snatches 6 Hand-Release Push ups 6 Calorie Row …and so on, continuing to add 3...Read More

April 1, 2018 Rest Day. Happy Easter from our families to yours.  May you rejoice and celebrate for HE HAS RISEN! Happy Birthday to CrossFit member, Corey Martin!  Read More

March 31, 2018 SCHEDULE: Due to the Easter Weekend we will have the following Classes: 9:00am Olympic Lifting 10:00am CrossFit Class Team/Partner WOD Complete the following in Teams of 2-3: The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually.  It is not intended to grandstand an athlete’s ability…...Read More

March 30, 2018 SCHEDULE UPDATE: The Friday Night Schedule is back to Normal.  Classes are at 3:30p, 4:30p, and 5:30p. Strength: 5 Rounds or 15 minutes (whichever comes first) 1 Rope Climb (20′) 10 Calorie Ski Erg Sprint 100ft Sled Push *Each round should be done as a sprint.  Rest as needed between rounds. Metcon:...Read More

March 29, 2018 Metcon: (For time) 400m Run 21 Deadlifts (225/155) 21 Box Jumps (24″/20″) 400m Run 15 Deadlifts 15 Box Jumps 400m Run 9 Deadlifts 9 Box Jumps Gymnastics: 4 Rounds for QUALITY: 10 Strict Toes-to-Bar* 50ft Handstand Walk* *Scale = 10 Straight Leg Raises, 2 Around the Worlds (on box – L &...Read More

March 28, 2018 Strength: Front Squat 5 x 3 (progressive loading) *Pause 2 seconds on the 3rd rep of each set. Metcon: “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Ring Muscle ups* 10 Hang Power Cleans (135/95) *Scale = 7 Ring Pull ups + 7 Strict Ring Dips COMPETITIVE CROSSFIT CLASS – 5:30pm...Read More