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 5 HSPU 8 OHS 75/55 Rx+ 115/75 PLEASE NOTE THE [...]

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 3 each team spends 3 minutes on each. divide work [...]

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 - straight arm, bent arm Downward Dog Couch Stretch Pigeon [...]

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 6 minutes. Record FASTEST time of the 3Metcon (Time)3 RFT [...]

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 cheer on each other!Warm-up3xs 100 M run 2 inch worms [...]

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 (Time)3 RFT 10 Hang Power Snatch 75/55 + 95/65 200 [...]