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Main – Fitness WOD Snatch Grip High Pull (15 Min – 1RM) Metcon (AMRAP – Reps) EMOM: 14 Minutes Rx: Odd: Squat Cleans 65% x4 Even: Bar Facing Burpees x8 Rx+: Odd: Squat Cleans 65% x6 Even: Bar Facing Burpees x10 A: Odd: Squat Cleans 65% x3 Even: Bar Facing Burpees x7 Metcon (No Measure) […]MORE INFO
Main – Fitness WOD Ring Dips (6×4) Pull-Ups (12×3) Metcon (AMRAP – Rounds and Reps) 12 MINUTES Rx: Wallballs 10′ 20/14 x10 Sit-Ups x10 Hang Power Snatches 50% of PP x10 Push Press 50% x10 Rx+: Wallballs 11′ 20/14 x10 Sit-Ups x10 Snatch 65% of PP x10 Push Press 65% x10 A: Wallballs 10′ 14/10 […]MORE INFO
Cody “Happy Feet” Bell has earned this honor for dedication. He arrives early, faithfully and eager to improve. Whether it is his amazingly stable close grip over head movements or his cartoon like jump rope speed, he is tough to keep up with. Though he may not know it, his strength and skill are inspiring. […]MORE INFO
Ken Trent is November’s Memeber of the Month as he defines PERSERVERANCE. Ken is a 3-day a week constant 5:30am or 9am, and you might see him dabble in a 4:30pm WOD once in awhile athlete! Ken’s constant perserverance in coming to the WOD’s and pushing himself and his body to the max each time has shown his overall fitness […]MORE INFO
Rebekah “Little Tornado” Wasmund has earned this honor for laser focus. She may be new to the sport of CrossFit, but no stranger to fitness. With only three months experience, she took the gold in her first ever CrossFit competition. I think somebody forgot to tell her that’s just not done! Above and beyond the […]MORE INFO
Hopefully by now you have all heard the good news?! Moving? That’s right. We are moving! Nor far, just a two mile jog to the south. Warm-Up! Recovery? Why might you ask? Well, how’s this sound? Two bathrooms with showers, a kid’s play room, a 24′ free-standing rig rack (with squat racks), platforms, more […]MORE INFO
Come support Andrea’s mom, Michele Raykovich, in a WOD written just for her on Saturday, OCTOBER 11th. Small donations appreciated, supporting a weekend “get-a-way”, with WOD’s every 1/2 hour from 10-12. WOD: 20 Min AMRAP C&J 135/95 x35 (years of teaching) Box Jumps 24/18 x39 (years of marriage) Pull-Ups x16 (chemo treatments) Pistols x16 (students) […]MORE INFO