Thur – 07/03/2014

4th of July Friday Schedule Open Gym 8:30AM CrossFit Class 10:00AM (No kids classes) Nutrition Q&A Thursday @ 7PM There will not be a 7PM CrossFit Class Thursday. All Members are invited and urged to attend the Q&A. A large part of the discussion will be...

Wed – 7/02/2014

Registration for the next Kids Session (July 14 – Aug 15) is now open! WOD 3 Hang Cleans + 2 Push Press – 5×1 Heavy but Perfect 3 Rounds for Time (20 min cap): 15 Plate Squats DEMO (heavy but perfect) 20 Abmat Situps 25 Kettlebell Swings (53/35) 400M...

Tue – 07/01/2014

ANNOUNCEMENTS 4th of July Friday Schedule Open Gym 8:30AM CrossFit Class 10:00AM Waivers Most of you have already filled out the awesome new online waiver, we are switching to that for everyone, so if you haven’t, please check your email and fill out the waiver,...

Mon – 06/30/2014

WOD “Tommy Mac” – Compare to 06/02/2014 2 Rounds for Time (40 min cap): 12 Burpees 12 Thruster (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerks (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 OHS (115/75) Extra 1 Clean + 2 Jerks...

Sat – 06/28/2014

WOD In teams of two, onperson working at a time, 24 minute AMRAP: 20 Burpees 40 Kettlebell Swings (24/16kg) 60 Air Squats Extra 3 Pos Clean (hips, knees, floor) – 20 min to find max 6 minute AMRAP: 5 Deadlift (275/165) 9...

Fri – 06/27/2014

WOD 10 minute AMRAP: 60 Calorie Row 50 Abmat Situps 40 Wallballs 30 Box Jumps (24/20) 20 Burpees Extra 3 Position Snatch (hips, knees, floor) – 20 min to find max Recovery/Mid-line (After WOD) A) GHD Hip Ext – 4×15 Rest 30 seconds B) GHD Situp –...