Wednesday 01/24

Time is running out to secure your annual open shirt !!! Contact us if you have trouble filling out the google sheet, please let the entire page load first before typing

If you did not receive the email we sent out yesterday please let us know so we can put you back on our list !

From Jan. 31st through Feb. 15th there will be no 7am classes.

WOD- 5 RFT

  • 21/18 Cal Row

  • 12 DB Goblet Lunges (50/35)

  • 12 DB Hang Snatch

  • 2 Rope Climbs

Tuesday 01/23

Online registration for the games website is optional!!! (games.crossfit.com). This is the link to register for us and mark down your shirt sizes! : https://docs.google.com/spreadsheets/d/114DCmmqE3qYWw_2P8utguyqvyJlKtitqmszJuzaD_hA/edit

Contact us if you have trouble filling out the sheet

Please let the whole page load first before typing

Body Armor - OTM x 12 mins

  • Wall sit hold

  • Plank hold

  • Glute bridge hold

  • Handstand hold

WOD - Every 4:00 x 5 Rounds

  • 8 Deadlifts (135/95)

  • 10 Power Cleans

  • 12 Burpee Box Jump Over (24/20)

    score = slowest round

Friday 01/19

Online registration for the games website is optional!!! (games.crossfit.com). This is the link to register for us and mark down your shirt sizes! : https://docs.google.com/spreadsheets/d/114DCmmqE3qYWw_2P8utguyqvyJlKtitqmszJuzaD_hA/edit

Please let the entire page load first before typing. If you have trouble filling out the sheet please contact us with your info.

Our parking lot still has a bit of ice on it, please be careful when coming in! Always check here first or on social media for last minute class cancelations due to weather.

Strength Day

Part 1 = Every 3:00 x 5 Sets

  • 6 Strict Press + 8-10 Strict Pull ups

Part 2 = OTM x 15

  • 1 Power Clean

  • Build to a heavy single