June 13, 2017 Strength: A. Snatch (Squat Snatch) 5 @ 75% 3 @ 85% 1 @ 95% 3 attempts @ New Snatch PR B. Bounding 1. Agility Ladder – Skills and Drills 2. 3 x 8 Seated Box Jumps Metcon: “Death by Clean & Jerk” (145/105) *On the first minute complete 1 C & J,...Read More

June 12, 2017 Strength: Cycle 3, Week 3 A. Overhead Squat 5 @ 75% 3 @ 85% 1+ @ 95% B. Push Jerk 5 @ 75% 3 @ 85% 1+ @ 95% Metcon: 12 minute AMRAP 30 Double Unders 15 Pull ups 5 Overhead Squats (135/95)Read More

June 11, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

June 10, 2017 SCHEDULE ANNOUNCEMENT; We will ONLY be running one CrossFit Class today at 10:00am for the “Jude” Kraft fundraiser WOD to benefit Ben Kraft & Family.  Donations will be accepted at the gym.  Please come out and show your support. There will still be KidsFit and Oly Lifting at 9:00am. “Jude” 6 Rounds...Read More

June 9, 2017 Strength: A. Lunges (Front Rack) 1 x 10 @ 95lb/65lb 1 x 10 @ 115lb/75lb 1 x 10 @ 135lb/95lb *Lunges are 2:1, so that’s 10 on each leg. B. Clean-Grip Deadlifts 5 x 3 @ 70-80% *Focus on bar path and keeping that bar close as possible.  Be sure to set...Read More

June 8, 2017 Metcon: 5 Rounds for time of: 15 Burpees 15 Hang Power Cleans (135lb/95lb) 400m Run Accessory: Stretching and Mobility workRead More

June 7, 2017 Conditioning #1: 20 minute AMRAP Max Calorie Row *Every 25 Calories stop and perform: 6 Strict Ring Dips 12 GHD Sit ups Conditioning #2: 10 minute EMOM Odd: 12-15 Russian Kettlebell Swings (70lb/53lb) Even: 30-50 Double Unders COMPETITIVE CROSSFIT – 5:30pm 12 minute AMRAP 200m Run 8 Toes-to-Bar 4 Bar Muscle ups...Read More