2.15.2022Warm-up400 m run 2 x 50 ft. High knees, 50ft butt kickers, 50 ft. Samson stretch, 50 ft. side lunge 15 Tib raises, 15 sec [...]

2.14.2022Warm-up3 x 100m run, 10 hollow rock, 10 supermans, 5 inchworms, 10 banded good mornings, 10 Cossack Squats Practice medicine ball workDeadlift (6 x 3 [...]

2.13.2022Tomorrow is FREE GUEST DAY for Valentine's Day!Warm-upshoulder mobilitySkill Worksingle arm DB OHSMetcon (Time)4 RFT 400 M Run 12 DB OHS 30/20 (rx+ 50/35) 12 [...]

2.12.2022Don't forget to RSVP to the #TeamEvelyn Party!Accessory WorkGo heavy! 3x12 Single Arm Bent over DB Row 3x10 each side Inverted KB Shoulder press 3x12 [...]

2.11.2022Shoulder 2 Overhead Clinic is TOMORROW! 10am! Get signed up!Mr. Joshua (Time)5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250# In [...]

2.10.2022Push Press (5x5 record heaviest 1x5)Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / [...]

2.9.2022Are you signed up for the Open? Crossfit.comOverhead Squat (5x5 record heaviest)Metcon (Time)3 RFT 15 OHS 75/55 (rx+ 95/65) 15 Hollow Rocks 50 Double Unders

2.8.2022Valentine's Day is Free Guest day!Skill WorkHang Power CleansHang Power Clean (5x5 record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)13 min AMRAP 12 Hang Power [...]

2.7.2022Please RSVP to the #TeamEvelyn event, we need a headcount for the catering. Thank you!Warm-up200 M Run, 50 Ft bear Crawl, 50 Ft Samson, 50 [...]

2.6.2022Skill WorkSquat Snatch 2x2 50%, 2x2 60%, 1x2 70%, 1x1 80%Snatch (Squat 3x1 90%)Metcon (AMRAP - Reps)3x 3 min work 1:30 rest 6 DB Snatch [...]