Workout of the Day

See what fun Jake and the other trainers have cooked up!

Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 2.16.18

Friday 2.16.18 8 Minute AMRAP 8 Burpee box jump over 24/20 8 Cleans 95/65 8 Thrusters 95/65

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Thursday 2.15.18

Thursday 2.15.18 1 x 20 Back Squat @ 75% 5RM 800 M Run 100 Sit Ups 600 M Run 50 Sit Ups

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Wednesday 2.14.18

Wednesday 2.14.18 8 Minutes 200 M Run 8 Burpees Over Plate 45/35 12 Goblet Squats 45/35 3 Minute Rest 8 Minutes 300 M Row 4L/4R Dumbbell Seated Press – Heavy 12 Box Jump Overs 24/20 3 Minute Rest 8 Minutes 200 M Run 8 Hand Stand Push Ups 20 Russian KB Swing 53/35

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Tuesday 2.13.18

Tuesday 2.13.18 Open 13.4 7 Minutes 3 – 6 – 9 – 12 – 15… Clean & Jerk 135/95 Toes To Bar

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Monday 2.12.18

Monday 2.12.18 5 Rep Max Back Squat Then Tabata – Repeat Twice 4 Rounds Push Ups 4 Rounds Sit Ups 4 Rounds Air Squats 4 Rounds Hollow Rocks/Holds

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 2.9.18

Friday 2.9.18 50 Cal Row – Buy In 4 Rounds 10 Overhead Squats 115/75 10 Toes 2 Bar

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Thursday 2.8.18

Thursday 2.8.18 Active Recovery Day 800M run Pigeon stretch 90 seconds per leg 800M run Band3e lat stretch 90 seconds per leg 600 M run Couch stretch 90 sec per leg 600M run Banded shoulder stretch 90 sec per leg   Note: 11 AM Yoga With Pam!

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Wednesday 2.7.18

Wednesday 2.7.18 21 – 15 – 9 Thrusters 95/65 21 – 15 – 9 Pull Ups 95/65 45 – 45 – 45 Double Unders

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