December 19, 2017 Strength: Squat Clean Wave 3 Rounds of: 5 Squat Cleans 4 Squat Cleans 3 Squat Cleans 2 Squat Cleans 1 Squat Clean *Each round is not necessarily for time but move through consistently.  Rest 2:00 between rounds. Rd 1: 135/95 – 155/105 – 185/125 – 205/135 – 225/155 Rd 2: 155/105 – 185/125...Read More

December 18, 2017 Gymnastics: 8 minute AMAP 10 Ring Push ups 20 Hollow Rocks Strength: Back Squat 5 @ 75% 1 @ 78% 5 @ 75% 1 @ 81% 5 @ 75% 1 @ 84% Metcon: 10 minute EMOM 10 Kettlebell Swings (53/35) 5 BurpeesRead More

December 17, 2017 Rest Day. Happy Birthday to CrossFit member, Tina Goble!Read More

December 16, 2017 Partner WOD In teams of 2, complete the following: 1000m Run  (15 Down & Backs) – switch every 3 50 Burpee Pull ups 25 Squat Cleans (185/125) 100 Calorie Ski or Bike 50 Burpee Box Jump Overs (24″/20″) 25 Wall Climbs *Partition reps as needed.  Must switch on the run every 3...Read More

December 15, 2017 Reminder: There is NO 5:30pm Class Tonight due to the Christmas Party starting at 6:00pm. Remember, family and friends are welcome.  Come ready to have a good time. Don’t forget those side dishes or deserts, along with your White Elephant Gift (if you want to participate) and your best Christmas attire!!!  Look...Read More

December 14, 2017 Metcon: Every 4:00 for 20:00 (5 Rounds) 9 Clean & Jerks (115/75) Rx+(135/95) 12 Ring Dips 15 Sit ups Accessory: Athlete Choice 3 x 0.5mi Bike OR 3 x 400m Ski *Rest as needed between efforts.Read More

December 13, 2017 Gymnastics: 3 Rounds (not for time) 100ft Sled Sprint (115/70) 12 Single Arm DB Overhead Squats* (6 each arm) 15-20 GHD Sit ups *Choose own weight for the OHS. Metcon: (For time) 30 Wall Balls (30/20) 30 Push ups 30 Kettlebell Sumo-Deadlift High Pulls (70/53) 30 Box Step ups w/ Kettlebell (70/53)...Read More