8.19.2021Warm-up400 M couch stretch pigeon stretch empty bar 10 back squats 10 good mornings 10 OHSBack Squat (4x2 90-95%)Metcon (Time)6 RFT 3 back squat 155/105 + 185/125 20 Double Unders followed immediately by 6 RFT [...]

8.18.2021Warm-up400 M 10 pass thru 10 OHS 10 GM 10 Round the world 10 leg kicksAccessory Work3x 5 ATYW 8 Lateral Raise 8 Single arm DB press (each)Skill WorkBar Muscle UpsMetcon (AMRAP - Rounds)16 min [...]

8.17.2021Youth CrossFit new start time: 3:45 every Tuesday & ThursdayWarm-up3xs 100 M Run 50 ft bear crawl, samon stretch 6 burpees 3 inch wormsPush Press (4x2 90-95%)Metcon (AMRAP - Rounds and Reps)18 min amrap Left [...]

8.16.2021Fortified Strength is offering a clinic this Saturday (10-Noon) that you do NOT want to miss. Fortifiedstrength.org/clinics Only a few spaces left, sign up today!Mobility1 min each Couch stretch Band Hip Pigeon Band Shoulder ScorpionMetcon [...]

8.15.2021If the smoke is bad outside - row/bike/ski instead of runWarm-upcouch stretch 30 sec each side 2x blue band leg stretch - on back, hook band on foot - let leg fall to side, etc [...]

8.14.2021Did you get signed up for the clean & jerk clinic? Sat. Aug 21st 10-12pmWarm-up1 minute bike - don't sub with rower - line up and jump on a bike when its available 🙂 10 [...]