7.24.2022Push Press (4x4 75%)Metcon (AMRAP - Rounds and Reps)Strict Cindy 20 Min Amrap 5 Strict Pull Ups 10 Push Ups 15 Air Squats

7.23.2022Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 2 single arm LEFT Russian KB Swing 35/26 (rx+ 53/35) 2KB LEFT Snatch 2 KB LEFT C&J [...]

7.22.2022Glen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL [...]

7.21.2022Accessory Work3x 5 ATYW 5 Cuban Press 15 Band Pull Aparts 3x 5 Sissy Squats 6 RDL 6 Bulgarian split squatMetcon (Time)For Time 60 Double [...]

7.20.2022Deadlift (4x4 75%)Metcon (Time)4 RFT 200 M Run 12 Med Ball Cleans 20/14# 100 M Run 6 Deadlift 155/105 (rx+ 225/155)

7.19.2022Overhead Squat (4x4 75%)Metcon (AMRAP - Rounds and Reps)4x 3 min amrap 7 Power Snatch 75/55 (rx+ 95/65) 5 Burpees over the Bar 5 Push [...]

7.18.2022The CrossFit Warm-up3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsClean (4x4 75%)Metcon (Weight)14 Min EMOM [...]

7.17.2022Metcon (Time)4 RFT 20 Toes To Bar 20 Burpees 20 KB Swings 53/35 (rx+ 70/53) 1 min rest after each round) MobilityFoam Roll, Banded Hip, [...]

7.16.20228 & 9am Classes today 10am Bar Muscle Up Clinic Strength4x6 Single Arm DB Press Single Arm DB Push JerkMetcon (Time)3 RFT Hill 600 M [...]

7.15.2022Saturday - Adv. class is canceled this week. Bar Muscle Up Clinic 10am - you must be signed up.Hotshots 19 (Time)6 Rounds for time of: [...]