CrossFit - Wed, Aug 27Labor Day Weekend Hours:Friday Last CF Class is 4:30pmSaturday, Regular schedule, 8, 9 CF 10am Adv.Sunday - 9:30Monday 8:30 - reservationsIf [...]

CrossFit - Tue, Aug 26Warm-upSoldierSamson3 squat 3 stepside lunge10 Slant Board Goblet Squat10 KB Push Jerk Each SideEMOM6 min EMOM3 Hang Power Clean3 Hang Squat [...]

CrossFit - Mon, Aug 25WhiteboardThe Monday FixWarm-up10 band Pass Thrus10 Band Pull Aparts10 XO Sym Wy Negative10 XO Sym Pull Down10 Each Hip Circle side20 [...]

CrossFit - Sun, Aug 24Warm-up2xsolider kickquad pullsrunners lunge10 slant board squats10 Ring Rows200 M run30 Jump RopeHigh KneesButt kickers5 Toes 2 Rope800m Run (Time)Max Effort [...]

CrossFit - Sat, Aug 23Warm-up12/10 cal - row/bike/ski10 each:band pull apartsband pass thrusband shoulder pressBand lunge - split jerk stance3x:5 shoulder press5 push press5 split [...]

CrossFit - Fri, Aug 22Warm-up25 Ft eachSoliderInchwormSide lunge3 Squat 3 Step10 Scap Pull Ups10 Thrusters (empty Bar) - set up and build to thruster weightLazy [...]

CrossFit - Thu, Aug 21Warm-up2x10 Band Pass Thrus10 Band Pull ApartsBear CrawlSamsonRunners LungeInchwormAccessory WorkXO Sym - 10 each:Victory90/90incline PlusShoulder Press (5@60%, 5@70%, max@ 80%)Metcon (AMRAP [...]

CrossFit - Wed, Aug 20Warm-up10 leg swings10 Arm circles10 windmills2x8:Slant Board Goblet Squatssingle leg RDL (each)OHS (empty Bar)Back Squat (5@60%, 5@70%, max@ 80%)Metcon (AMRAP - [...]

CrossFit - Tue, Aug 19Warm-up2 min cardio2xhamstring sweeprunners lunge10 hinge reach10 Superman10 Hollow Rockthen:50 Ft death march10 Good Mornings10 Back Squat10 DeadliftDeadlift ( 5@ 60%, [...]

CrossFit - Mon, Aug 18StrongHer than the rest - kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.The group maxes out [...]