March 13, 2018 Metcon: 3 Rounds of: 3:00 Calorie Row 2:00 Power Snatch (95/65) 1:00 Pull ups Rest 2:00 between rounds. Accessory: 3-4 Rounds (not for time) :10 False Grip Hold :20 Hollow Hold :30 Handstand Hold Rest as needed between holds.Read More

March 12, 2018 Strength: Back Squats 2 Rounds of: 8 reps @ 70% Rest :90 6 Reps @ 75% Rest :90 4 Reps @ 80% Rest 2:00 Metcon: 10 minute AMRAP 50 Lateral Barbell Burpees 100 Double Unders 30 Thrusters (115/75)Read More

March 11, 2018 Rest Day. Stay tuned to Facebook for Open Gym times. Still need to complete Open Workout 18.3 or looking to Redo it?  Please be sure to contact a coach and/or judge to schedule your workout. Also, remember to submit your scores before 8:00pm Monday night. Happy Birthday to CrossFit member, Amber Parsley.Read More

March 10, 2018 SCHEDULE: CrossFit Class at 8:00am Oly Lifting and KidsFit at 9:00am CF Open 18.3 Heats at 10:00am Partner WOD Teams of 2 complete the following: 2 Rounds of: 60 Wall Balls (30/20) 50 Pull ups 40 Box Jumps (30″/24″) 30 Handstand Push ups 20 Partner Deadlifts (405/315) 10 Partner Synchronized Bar Facing...Read More

March 9, 2018 SCHEDULE ANNOUNCEMENT: CrossFit Open 18.2 Heats will be taking place at the 5:30pm Class.  Please be sure to sign up for a heat time and be ready to go when your heat is up. Saturday Heat times will start at 10:00am, so there will not be a 10:00am CrossFit Class. There is...Read More

March 8, 2018 Metcon: 0:00 – 3:00 AMRAP: 10m Shuttle Sprints 3:00 – 5:00 Rest 5:00 – 8:00 AMRAP: Sumo-Deadlift High Pulls (115/75) 8:00 – 10:00 Rest 10:00 – 13:00 AMRAP: Calorie Row 13:00 – 15:00 Rest 15:00 – 18:00 AMRAP: Overhead Squats (115/75) Accessory: TBDRead More

March 7, 2018 Strength: Power Snatch 12 minute EMOM (3 Rnds) Min. 1: 3 Power Snatch @ 70% Min. 2: 2 Power Snatch @ 75% Min. 3: 1 Power Snatch @ 80% Min. 4: Rest Metcon: 18 minute AMRAP 30 Double Unders 15 Wall Balls (20/14) 12 Alternating Dumbbell Snatch (50/35) 9 Toes-to-Bar COMPETITIVE CROSSFIT...Read More