Join The Family Today. First Class is on US!

WHAT IS CROSSFIT?

LEARN MORE ABOUT CROSSFIT

FREE INTRO SESSION

GET STARTED TODAY!

F 7.1.16

“It serves no purpose to wish for what you don’t have.  Instead use that energy to take action and get what you want.” Warm Up: Rowling ABS and ARMS Friday: Tabata Hollow Rocks L sits Plank Shoot Throughs V ups Weighted Crunch Reverse Crunch (no weight) Side Plank Then do these…

Th 6.30.16

“Any time you give a man something he doesn’t earn, you cheapen him.” Strength: Squat Clean, 3 rep EMOM for 6 Rds @75% ThrowBack Thursday: 30 Min AMRAP From 1.11.13 40 HRPU 30 Front Squat (95/65) 40 ABMAT Sit Up *3 Sets of 50 weighted jump ropes interspersed throughout the workout.…
IMG_9527

Wed 6.29.16

“Stop focusing on getting what you want and start focusing on helping others get what they want.” Strength: Double KB Press, 4x6, Every 90 Seconds WOD: 8RFT 10 Toes to Bar 2 Sprints (there/back = 1) 4 Bar Muscle Ups (Mod: 4 Pull Ups, 4 Dips) 1 Sprint 1 Legless…
IMG_9207

Tues 6.28.16

“Create value in the world around you & for the people around you, & the greatest opportunities will come to you in moments & places you never expected.” Strength: Hip Hang Snatch, 5x2, Every 90 Seconds. Focus On: Vertical Dip (stack shoulders over hips), Fast rebound (stand quickly after dip), Strong…
IMG_7225

Mon 6.27.16

“We all have problems, stress, bad luck, or whatever you want to call it, but how we behave in spite of all that is what separates us.” Strength: Back Squat, 3×5, Find 5RM, Every 2 min Try to beat your score from 5.12.16 Interval: 6RFT 6 Back Squats (225/155) (from…

Sat 6.25.16

Today: June 25th, 2016: 4th Annual Tri State Games Shoutouts: Box News:  Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless…
IMG_6345

Fri 6.24.16

“It’s rarely crowded on the extra mile.”  Warm Up: Rowling Partner Chipper 30 Minutes on the clock 50 Cal Row 40 Pull ups 30 Clean and Jerks (135/95) 20 Alt Pistols (2 for 1) 30 Clean and Jerks 40 Pull Ups 50 Cal Row Record time With remaining time AMAP…
IMG_2312

Thurs 6.23.16

“If you listened as much as you spoke a lot more would be said!” Strength: Back Squat, 5x1, 95%, Every 2 min Interval AMRAP 8 Rounds of 2 min on, 1 min off of: (23 minute running clock) 15 OHS (95/65) 9 HSPU(3" def) 1 Legless (Mod: 2 regular climbs…
IMG_7334

Wed 6.22.16

“Your true worth is determined by how much more you give in value than you take in payment.” Strength: Floor Press, 4x8, 90 seconds Huff and Puff: For Time Round 1: 4 Min Cap 200 Meter Run 9 Floor Press (175/115) 9 Slam Balls (50/30) 9 HRPU 2 min rest…
IMG_5039

Tues 6.21.16

“Anchor = obstacles/challenges in your life. An anchor can hold you in place or that same anchor can be lifted up & be carried where you are going.” Strength: Deadlift, 5x5, Every 90 seconds (last 5x5) Cruise Control: Repeat WOD: 5RFT  10 Box Jumps (24/20) 20 Alt. KB Snatches (50/30) 1 for…