“Jack” 20 Minute AMRAP: 10 Push press (115/85) 10 KBS (53/36) 10 Box jumps (24/20) Box Brief: There will be no 6:30pm or 7:30pm class this Monday night. Tuesday marks the final day of the Sugar Challenge. This weeks raffle winner will earn 1 month free membership!  Finish strong! This Saturday many of us honored our fallen... Read More

Back Squat 10 Sets of 2 Shoulder Press 10 Sets of 2 Box Brief: Join us this Saturday to remember our heroes. Anyone is welcome to join. Bring a dish and stick around for a BBQ.

20 Minute EMOM: Minute 1 – 20 Sit-ups Minute 2 – 15/12 Calorie row Minute 3 – 50′ Weighted Lunges (53/35) Minute 4 – 200 Meter run Box Brief: Did you hear that? It was your body reminding you to stretch!  Enjoy your new found mobility! Last week of the No Sugar Challenge.  Make sure you pick up... Read More

For Time: 1000 Meter row 100 Double unders 10 Front squats (255/175) 400 Meter run 50 Bar facing burpees 5 Front squats (255/175) Box Brief: Bring a Friend day is this Thursday! Congratulations to Jolene for winning this weeks No Sugar Challenge raffle!

Bench Press Build to a heavy 3 rep max For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Strict pull-ups 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Strict ring dips Box... Read More

3 Rounds: 400 Meter run 30 T2B 10 Dead lifts(365/255) Box Brief: This Thursday is Bring a Friend Day! One more week to go for our No Sugar Challenge! You’ve made it this far so lets finish this up strong.  No doubt willpower has played a strong part in your ability to keep sugar out... Read More

For Time: 21 Thrusters (95/65) 3 Legless rope climbs 15 Thrusters (95/65) 2 Legless rope climbs 9 Thrusters (95/65) 1 Legless rope climb Box Brief: Regional events start today for the Atlantic and West regions.  Tune in to the Crossfit Games website if you want to watch some of the world’s best athletes compete.

“Regional Nate” 20 Minute AMRAP: 4 Muscle-ups 7 HSPU 12 KB snatches (70/53) Box Brief: The weightlifting clinic is a few short days away! The class starts at 11:30am this Saturday.  Cost is $20. Have you stretched this week? Take a few minutes and get mobile.

10 Minute EMOM: 1 Snatch Bench Press 5 – 5 – 5 – 5 – 5 Box Brief: Congratulations to Megan Erlandsen! She won the week two No Sugar Challenge raffle! Come in and pick up your free movie tickets. The sign up sheet is up at the whiteboard for our weightlifting clinic this Saturday... Read More

4 Rounds: 28 Pistols 15 Power cleans (115/80) 3 Rounds: Not for time 30 Hollow rocks 20 Sit-ups 10 Perfect push-ups Box Brief: Stay tuned for this weeks raffle winner, the announcement will come on tomorrow’s blog. Want to lift more weight? Come to our weightlifting clinic this Saturday at 11:30am! Ricky Rhinehart will have... Read More