March 20, 2018 Metcon: 4:00 AMRAP 21/18 Calorie Row 21 Burpees AMRAP Overhead Squats (75/55) Rest 4:00 4:00 AMRAP 18/15 Calorie Row 18 Burpees AMRAP Overhead Squats (95/65) Rest 4:00 4:00 AMRAP 15/12 Calorie Row 15 Burpees AMRAP Overhead Squats (115/75) Midline/Accessory: 2-3 Rounds: 10 Barbell Good Mornings (choose own weight) 20 Hollow Body Hold...Read More

March 19, 2018 Strength: Hang Clean & Jerk Every 2:00 x 7 Rounds: 2 Hang Cleans + 1 Split Jerk *Try to increase weight each round.  Cleans can be Squat, Power or Combination. Metcon: 13 minute AMRAP 12 Thrusters (95/65) 15 Box Jumps (24″/20″) 18 Toes-to-BarRead More

March 18, 2018 Rest Day.  Get out of the gym and do something outside. Happy Birthday to CrossFit member, Zach Robinson.Read More

March 17, 2018 REMINDER: CrossFit Class at 8:00am KidsFit and Olympic Lifting at 9:00am CrossFit Open 18.4 Heats at 10:00am.  If anyone wants to stick around after this and complete the WOD below as a “FUN, Beverage involved workout,” you are more than welcome to join us. Happy St. Patrick’s Day Partner WOD (switch working...Read More

March 16, 2018 REMINDER: CrossFit Open 18.4 Heats start at 5:30pm.  Please sign up at gym Open Heats start at 10:00am on Saturday morning. Strength: Strict Press 5 x 3 *Super-set with 8 Bent Over Barbell Rows after each set. Metcon: 12 minute AMRAP 10 Hang Power Cleans (135/95) 20 Calorie Bike or Ski Erg...Read More

March 15, 2018 Metcon: (For time) 10 Jerks (165/115) 20 Box Jumps (30″/24″) 30 GHD Sit ups 40 Russian Kettlebell Swings (70/53) 50 Hand-Release Push ups 60 Wall Balls (20/14) 50 Hand-Release Push ups 40 Russian Kettlebell Swings 30 GHD Sit ups 20 Box Jumps 10 Jerks *24 minute time cap Gymnastics Conditioning: 6 minute...Read More

March 14, 2018 Strength: Clean Complex Clean Deadlift + Power Clean + Squat Clean *12 minutes to build to Heavy Complex Metcon: “Zachary James Dyer” 23 minute AMRAP 3 Power Cleans (205/155) 14 Handstand Push ups 9 Front Squats (205/155) 2 Muscle ups* *Bar or Ring Muscle ups will be accepted. Scale = 6 Chest-to-Bar...Read More