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. (that means that at some point you have to do 3 sets of 50WJR whenever you want.)

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 you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks


Isabella20 for 20% off
Isabella20 for 20% off



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