May 2019

Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting next week. Emily Mott approached me a few weeks... Read More

“Freaky Friday”20 Minute EMOM:5 T2B5 Hang power snatch (75/55)5 Thrusters (75/55) Box Brief:Don’t forget to stretch this weekend!

“Dirt Road”3 Rounds:30 Sit-ups20/15 Calorie row30 Double unders200 Meter farmers carry (53s/36s)2 Rounds:30 Sit-ups20/15 Calorie row30 Double unders200 Meter farmers carry1 Round:30 Sit-ups20/15 Calorie row30... Read More

Bench Press10 @ 55% of 1RM5 @ 65%3 @ 75%2 @ 85%Max @ 95%2 @ 85%3 @ 75%5 @ 65%10 @ 55%Tomorrow’s Forecast:Thursday’s workout calls... Read More

“Sniper”7 Rounds:200 Meter run3 Front squats9 Strict HSPU Tomorrow’s Forecast:Wednesday’s workout calls for bench press and pull-ups. Box Brief:Weightlifting clinic is Saturday at 11am with... Read More

“Rock”3, 5 Minute AMRAPs:10 Power cleans (135/95)12 Burpees14 Box jumps (24/20)20 Sit-upsMax calorie row1 Minute Rest Tomorrow’s Forecast:Tuesday’s workout calls for running, front squats, and... Read More

Power Clean and Power Jerk + Squat Clean and Split JerkBuild to a heavy complex “Say Grace”3 Rounds:50 Double unders10 Clean and jerks (135/95) Box... Read More

“Old Town Road”For Time: teams of 3120/90 Calorie row120 Burpees120 Box jump overs (24/20)60/45 Calorie row60 Burpees 60 Box jump overs800 Meter farmers carry (53s/36s)Farmers... Read More

Bench Press5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90%3 @ 80%3 @ 70%5 @ 60%5 @ 50% Tomorrow’s Forecast:Thursday’s... Read More

“Lord of the Rings”4 Rounds:30 KBS (53/36)30 Wall balls (20/14)7 Ring muscle-ups Tomorrow’s Forecast:Wednesday workout calls for bench press and pull-ups. Box Brief: Bring A... Read More