6.29.20214th Annual In House Throwdown followed by Community Day BBQ!Warm-up400 m run pvc - 10 of each: pass thru, Good Morning, Overhead Squat, around the [...]

6.28.2021Warm-up2 rounds 100 m run 10 banded good mornings length of gym solider kick samson stretch back 30 Second couch stretch each leg Deadlift (5@65%, [...]

6.27.2021Warm-up3 rounds 200 m run 20 jump rope singles 10 Air SquatsCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders [...]

6.26.2021Sunday, July 11th is the In House Throwdown followed by Community Day BBQ~Warm-up200 m row or run Couch stretch 30 seconds each side - repeat [...]

6.25.2021Warm-up400 m row or run pvc pipe - 10 of each pass thru, Good Morning, around the world, leg kicks OHS 5 inch worms with [...]

6.24.2021Warm-up3 Rounds 200 M Run 10 (Light) wall Balls length of gym solider kick, return bear crawlSkill WorkRope Climbs and Double Unders Metcon (AMRAP - [...]

6.23.2021who's ready for the In House Throwdown and BBQ?Warm-upRunners lunge Samson Stretch Side lunge length of gym return soldier kick Green Band on Rig hip [...]

6.22.2021Warm-up2 rounds 200 m run 10 red band pass thrus, Good Mornings, single arm shoulder press, 20 mountain climbersTabata This! (5 Rounds for reps)Tabata Row [...]

6.21.2021Warm-uptabata bike, row or ski - OR hill 600 meter PVC 10 each pass thru, leg kicks each side, OHS, good morning, around the world [...]

6.20.2021Happy Father's Day!Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m [...]