9.20.2021Warm-up400 M Run 5 inch worms 50 ft soldier kick, samson Stretch 10 Good Mornings, back Squat, stiff leg DLDeadlift (5@75%, 5@80%, Max @ 85%)Metcon [...]

9.19.2021Today is the In House Lift Off - there are No CF classes today.Clean (Weight)Deadlift (Weight)Snatch (Weight)Clean and Jerk (Weight)

9.18.20213rd Annual In House Lift off Followed by Community Day Potluck is tomorrow! 8amBack Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)5 min amrap [...]

9.17.2021Sunday - 3rd Annual In House LIft off - get signed up! No CF classes that day Community Potluck following eventMetcon (AMRAP - Reps)Teams of [...]

9.16.2021Get signed up for the in house lift off! Sunday 8pm, it's going to be a blast!!Mobility1 min each (or each side) band shoulder scorpion [...]

9.15.2021Warm-upCouch Stretch soldier kick samson stretch good morning leg kicks pigeon StretchHill 600 M for time (Time)hill 6003 x hill 600 M - start every [...]

9.14.2021In house Lift off is this SUNDAY 8am - followed by community pot luck. No CrossFit classes this day -we encourage everyone to participate or [...]

9.13.2021Warm-up200 m run 10 pvc: pass thru, OHS, GM, Leg Kicks empty bar - skill - snatch pull, snatch balance, high hang snatchSnatch (5x2 85-90%)Metcon [...]

9.12.2021Happy Grandparents Day!Warm-up3x 100 M run 50 ft soldier kick 50 ft bear crawlDeadlift (4x4 75%)Metcon (AMRAP - Rounds and Reps)8 min amrap Row 10/8 [...]

9.11.20219:00am class will begin at 9:15 today Please join us for the Ribbon Cutting of the new space at 9am!Skill WorkRope ClimbsPatriot Wod (Time)4 RFT [...]