For Time: 1 Mile Run 50-OHS (135/95) 100-Weighted Sit Ups 150-Double Unders 50-SDLHP (135/95) 100-Box Jump Overs (24/20) Schedule Alert! Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.  Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym Saturday- Normal schedule

5 Rounds:  25 Calorie Row/200 Meter Run 16-C2B Pull Ups 9-Strict HSPU To watch the 60 Minute Special go to link: King of CrossFit Schedule Alert! Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.  Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open... Read More

“Randy” For Time: 75-Power Snatches (75/55)      

20 Minute AMRAP: teams of 2 2000 Meter Row -then- 50-Pull Ups 200 Meter Run Relay   Announcements: We have nine women competing this weekend at the Girls Gone RX competition this Saturday at This Is CrossFit. See link for info: Girls Gone RX Julie and Sarah will also be competing as a team this Saturday... Read More

“Goat Day” 20 Minute EMOM: Even Minutes-Goat 1 Odd Minutes-Goat 2   A goat is something that you can work on getting better at. They typically land in 1 of 3 categories… 1. Skill– The goal is to become more proficient in a single lift/movement 2. Strength– Limit reps to 3-5. Build in weight over the course... Read More

“Karen” For Time: 150-Wall Balls (20/14)     Two more regional events were announced. See link: Regional Events  

5 Rounds: 30 Seconds AMRAP-Dead lift (225/155) 30 Seconds Rest 30 Seconds AMRAP-T2B 90 Seconds Rest   The first two regional events were announced. See link: Regional Events  

For Time: 25-Strict Press (95/65) 25-Strict Press (65/45) 25-Strict Press (45/35) **Every time you break… 200 Meter run.    

For Time: teams of 2 200-Double Unders -then- 20 Rounds: 15-Box Jumps (24/20) 1-Legless Rope Climb -then- 60 Calorie Row    Announcements: We no longer offer Yoga on Sundays. Instead, you may attend classes at Body Heat Yoga for a $10 drop in.  Grass Fed Beef orders are due by Saturday. 

A) 1-1-1-1-1—Front Squat B) For Time: teams of 3 30-Shuttle Runs