March 6, 2018 Metcon: (For time) 50 Calorie Ski Erg or Bike 40 Kettlebell Swings (53/35) 30 Shoulder to Overhead (125/85) 40 Kettlebell Swings 50 Calorie Ski Erg or Bike Accessory: (Not for time, but quality) 4-8-12-16 of: Squat Therapy* *Focus on developing a better squat.  Don’t rush these! 10-20-30-40 of: Abmat Sit upsRead More

March 5, 2018 Strength: Push Press 5 x 3 (progressive loading) *Complete 10 Single Arm Kettlebell Bent Over Rows after each set. Metcon:  4 Rounds of: 1:00 Ring Push ups 1:00 Hang Power Cleans (155/105) 1:00 Lateral Barbell Burpees 1:00 Rest Happy Birthday to CrossFit member, Erin Brown!Read More

March 4, 2018 Rest Day Stay tuned to Facebook for Open Gym times.  If you still need to complete Open WOD 18.2, please let one of you coaches know.Read More

March 3, 2018 Partner WOD In teams of 2 complete the following: 25 minute AMRAP 40 Calorie Ski Erg or Bike 30 Front Squats (115/75) 20 Shoulder to Overhead (115/75) 10 Power Snatch (115/75) Accessory/Cash Out: Coach’s ChoiceRead More

March 2, 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 are 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 1, 2018 Metcon: (For time) 2ooom Row 150 Double Unders 10 Rounds of “Cindy” *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats Accessory: Accumulate 3:00 Wall Sit Accumulate 2:00 Low Plank Hold Accumulate 1:00 Ring SupportRead More

February 28, 2018 Strength: Thruster 3 Rep Thruster (from the rack) *15 minutes – build to heavy 3 rep Metcon: 5 Rounds for time: 20 GHD Sit ups 10 Thrusters (115/75) COMPETITIVE CROSSFIT CLASS – 5:30pm Every 2:00 x 7 Front Squat + Push Press + Thruster Complex* 1 Rope Climb *Build to heavy complex...Read More