Thursday 12.14.17

Today is Free Class Thursday! “Boom Box” AMRAP 20 Teams of 3 7 Deadlifts (185/135#) 7 Box Jump Overs (24/20″) Shuttle Run (5-10-15 meter shuttle) *One partner works at a time Post team names and times to comments. Box Brief Two more sleeps until the...

Wednesday 12.13.17

“Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80#) Post slowest time to comments. Box Brief Thursday is Bring a Friend...

Tuesday 12.12.17

Overhead Squat Build to Heavy Set of 3 “Over and Out” For Time: 20 Power Snatches (95/65#) 20 Lateral Burpees Over Bar 20 Overhead Squats (95/65#) 20 Lateral Burpees Over Bar 20 Squat Snatches (95/65#) Post load and time to comments. Box Brief Holiday...

Monday 12.11.17

“Full House” Teams of 2 2,000 Meter Row 250 Double Unders 100 Kettlebell Swings (70/53#) 250 Double Unders 2,000 Meter Row Post team names and times to comments. Box Brief NEW 8:30AM CrossFit Class starts today!! **Save the Date** This Saturday, December...

Saturday 12.09.17

“Team Viola” Teams of 2 AMRAP 20 400 Meter Row (switch every 200 meters) 11 Power Snatches (95/65#) 17 Pull-ups 13 Power Cleans (95/65#) Post team names and rounds + reps to comments. U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in...