Test Week. Function: A.) Max L/R Turkish Get Up B.) 20 min AMRAP 4 DL (135/95) 4 HR Push-ups 8 Air Squats 4 C2B/or strict pull-ups Perform/RX A.) Make Up LIft B.) 20 min AMRAP 4 DL (225/155) 4 HSPU 4 Pistol 4 C2B Compete: A.) Make Up LIft B.) 20 min AMRAP 4 DL (315/205)...Read More

KettleBell/Function: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 20 Single Unders Perform/RX: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 10 DU Compete: A.) Bench Press –...Read More

Hitting the trails at 9:30am at Quarry hill for a few miles then Coffee afterwards! Meet at the parking lot in front of the nature center. We usually wait a few minutes just incase someone is running late. things to remember……… Even though the weather says it will be warm remember it’s winter. The following...Read More

Easy work can get you better. Joshua J. Grenell After you have been CrossFitting for a period of time you may have thoughts of upping your fitness, or taking it to the next level.   Generally speaking most people who are looking to get results and increase their fitness think that they simply need to...Read More

WOD: A. Pull ups.  5 pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run or 200m row 8 wall balls 20/14 Sport: A. 5 C2B pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run 8 wall ball...Read More