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 [...]

9.10.20219am tomorrow is the ribbon cutting and unveiling of the new space! 9am class will begin at 9:15 so all can attend!Metcon (AMRAP - Rounds)30 [...]

9.9.2021Warm-up200 m Row or Run Couch Stretch 30 Sec each side 10 red band Pass thru, OHS, GM, Single Arm shoulder press Empty Bar Clean [...]

9.8.2021Warm-up400 M run 50 ft bear crawl, soldier kick 10 PVC pass thru, OHS, Round the world Empty bar - 10 push pressPush Press (4x4 [...]