Friday 01/26

We are going to extend our Open shirt order one more day!! Please have your size in by this evening or contact us with your info!

Strength Day

Part 1 = Every 2mins

  • 7x5 Back squat

  • @ 70% of 1 RM

Part 2 = Every 90sec x 12 sets

  • Sets 1-4 = 2 clean and jerks

  • Sets 5-8 = 2 cleans 1 jerk

  • Sets 9-12 = 1 clean and jerk

  • build based off feel

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