Workout of the Day

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

Monday 6.12.17

Monday 6.12.17 Open Gym 11 – 12 Monday – Wednesday – Friday Back Squats 4 x 3 @ 80% Then 2-4-6-8-10-8-6-4-2 Air Squats KB Swings 53/35 Pull-Ups

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. Be ready to have some fun!

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Friday 6.9.17

Friday 6.9.17 Open Gym 11 – 12 Monday – Wednesday – Friday 21 – 15 – 9 Squat Cleans 95/65 Pull-ups Burpees over bar

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Thursday 6.8.17

Thursday 6.8.17 Snatch Drills Work up to a heavy snatch as time allows

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Wednesday 6.7.17

Wednesday 6.7.17 Open Gym 11 – 12 Monday – Wednesday – Friday 14 Minute AMRAP 5 Thrusters 115/75 10 Push-Ups 15 Box Jump Overs 24/20

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Tuesday 6.6.17

Tuesday 6.6.17 4 Rounds 400 M Run 5 Deadlifts 275/195 10 Toes 2 Bar

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Monday 6.5.17

Monday 6.5.17 Open Gym 11 – 12 Monday – Wednesday – Friday Back Squats 3 x 20 @ 70%, 60%, 55% Then 12 Minute Tabata Mountain Climbers Sit-Ups Russian KB Swings – Heavy Side Plank Complete each station twice per round. Complete three total rounds.

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. Be ready to have some fun!

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Friday 6.2.17

Friday 6.2.17 800 M Run 21 Thrusters 95/65 21 Pull-Ups 600 M Run 15 Thrusters 95/65 15 Pull-Ups 400 M Run 9 Thrusters 95/65 9 Pull-Ups

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Thursday 6.1.17

Thursday 6.1.17 Note: No Oly Class for the next two weeks Teams of Two 20 Minute AMRAP 15 Shoulder to Overhead 95/65 12 Box Jump Overs 24/20 10 Toes to Bar

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