Workout of the Day

Friday, June 2nd 2017

Crossfit A) 10 minute alternating EMOM: 1) 4-8 strict pullups 2) 5-10 kipping HSPU B) Row 30/25 calories-20 burpee box jump overs (24/20″)-10 squat cleans (155/105llb) *7 minute time cap Rest 5 minutes C) Run 400m-20 burpees-200m db+wallball carry. *7… Read more »

Wednesday, May 31st 2017

Crossfit Every 6 minutes for 30 minutes complete: 20 wallballs-10 bar facing burpees-10 front rack lunges (135/95lb)-20 American kb swings (53/35lb) Rx-Plus 155/105lb and 70/53lb kb Metcon class  A) 100/80 calorie row for time. EMOM 3 burpees over the rower +… Read more »

Monday, May 29th 2017

Memorial Day Classes at 8:30am, 9;30am and 10:30am only! Murph Run 1 mile 100 pull-ups 200 pushups 300 air squats Run 1 mile *If you have a weight vest wear it *Partition the pull-ups, pushups and air squats as desired

Friday, May 26th 2017

Crossfit Friday Fun!! Run 800m w/medball (20/14lb) 25 overhead squats (45/35lb) 50 burpees 100 wallballs 50 burpees 25 overhead squats Run 800m w/medball *35 minute time cap Metcon class  A) 21-15-9-6-3 double kb deadlift (70/53lb)-ring pushup-wallball-box jump overs B) Coaches… Read more »