5.15.2022Mobilitylacrosse ball, foam roll hips - then hip stretchesStrengthSumo Squats - 2 sec pause at bottom. 3x5 increase weightMetcon (AMRAP - Rounds and Reps)11 min [...]

5.14.2022Coach Lori's Birthday WodMetcon (Time)45 Hard Buy in - 14 burpees ----- 45 Overhead Squats 75/55 45 Jumping Pull ups 45 Med Ball Sit Ups [...]

5.13.2022Metcon (AMRAP - Rounds)30 min EMOM 1. 100 m Run (rx+ 200) 2. 12 box step ups 35/20" 24/20" (rx+ 50/35) 3. 20 Sit Ups [...]

5.12.2022Shoulder Press (5x5 increase wt)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

5.11.2022Accessory Work5x5 each: Bulgarian Split Squat Single Leg RDL Banded Sissy Squat NordicsMetcon (Time)4 RFT 20 Wall Balls 20/14 (rx+ 30/20) 10 Burpee Box Jumps [...]

5.10.2022Snatch (5x5 squat snatch record heaviest)Metcon (AMRAP - Rounds and Reps)13 Min AMRAP 8 Power Snatch 75/55 (rx+ 95/65) 10 Push Ups 12 OH Lunge [...]

5.9.2022Hill 600 M for time (Time)hill 6002xs - 2 minute rest record fastestMetcon (AMRAP - Rounds and Reps)4x 3 min AMRAP w/2 min rest 4 [...]

5.8.2022Split Jerk (10x2)from rack increase weight each setMetcon (AMRAP - Rounds and Reps)13 min AMRAP 25 Wall Balls 20/14 20 KB Snatch 35/26 15 Toes [...]

5.7.2022 In House Throw DownNo Classes today, Throwdown 7:30 - 11:30 then Community Day BBQMetcon (Weight)LIFT THIS Combined Weight of DL & Thruster ScoreMetcon (Time)Chip [...]

5.6.2022Tomorrow is the in House Throwdown and community BBQ NO CROSSFIT CLASSESRJ (Time)5 Rounds for time of: 800m Run 5 Rope Climbs, 15' 50 Push-ups [...]