Announcements  Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.    Fitness – Performance – Sport A.  5 Rounds @ 70%-80% 300m Row (Keep the SPM at 25 – 35)   3 x Wallwalks 10 x Bar Taps 20 x Russian Swings Note:  70%-80% effort means hard but not maximal...Read More

Cycle 2 – Week 3 – Session 3 Intensity – 75% Notes: Move your feet! A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork – 30 reps   B.) Snatch – Pos 1 Pause + Snatch   FS – 3×3 – w/ pause on 1st rep   RDL’s – 3×7   C.) Hollow Rocks...Read More

Friends and Family night 6:00 PM KB CLASS A. 6 RDS – 6 KB DEADLIFTS – 6 GOBLET SQUATS B. PUSH-UP LADDER 1 – 10 – 10 2 HAND SWINGS BETWEEN RUNGS C. DOUBLE KB RACK HOLDS – 3 X 1 MIN ON/OFF  Read More

Friends and Family day today!  Fitness – Performance   A.  20 Min AMRAP  Teams of 3 – 4  Waterfall Style   200M Row  20/15 x Air Squats   15/10 x Sit-ups  10/5 x Burpees    Sport  A.  20 Min AMRAP  Teams of 2 – 3 (Complete Rounds)  You go I go   1 Round  10...Read More

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Back Squats – 5 – 4 – 3 – 5 – 4 – 3  w/3 Min Rest B.  5 Sets 10 x Thrusters (Increase load per set)    30 Sec Max Meter Row 2 Min Rest after each...Read More

Cycle 2 – Week 3 – Session 1 Intensity – 75% Notes: Recovery week A.) Sots Press – 3×5 Muscle Snatch + Drop Snatch – 5×1 Barwork – 30 reps   B.) Snatch – 6×1   Behind neck strict press – 3×7   Snatch RDL’s – 3×7   C.) Hollow Rocks – 50 Mobility –...Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS – 6 R/L SNATCH B. 10 RDS – 5 R/L CLEAN & JERK  Read More

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Take 15 Minutes to establish a 2RM Deadlift  B.  AFAP  40 x HR Push-ups  Then…  3 Rounds  15 x Heavy Swings  30 x Double-unders (4:1)  Then…  40 x T2B or 60 x Sit-ups  Performance  A.  Take 15 Minutes...Read More

Community – “a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.” Google Search results for the definition of “community”.   If you are apart of a Crossfit Gym you are apart of a community. As a member you come in with certain goals and wants that we as...Read More

Cycle 2 – Week 2 – Session 6 Intensity – 85% A.) Sots Press – 3×5 Split Jerks – 5×2 Bar Work   CandJ – heaviest this week – Goal +5 lbs – If successful keep going. No more than 3 misses at a weight.   Snatch Pulls – 4×2   Back Squats – Heavy...Read More