Monday 11.06.2018

Check out our new schedule! We're Excited to announce we adding more classes. Monday/Wednesday/Friday we now have a "Fitness" class. This is a 1 hour group class aimed at new members or existing members who regularly follow the Fitness Level of our regular program. The intent here is to provide a structured beginner friendly class. Fundamentals is not required. Think of this as an on ramp to our regular classes.

We are also adding a Teens class Monday/Wednesday/Friday at 3:30. This is an intro to CrossFit class for athletes age 13-18. This class will be limited to 15 athletes.

"Open Gym" times are affected, we've moved and added to our open gym hours.

Please have a look at the schedule posted on our website.

We appreciate your feedback, if you have any concerns don't hesitate to let us know.



1) Squat Clean Thruster, build to a Heavy Single

2) "Chalant"

21 Burpees

21 Power Cleans 95/65

15 Burpees

15 Hang Squat Cleans 95/65

9 Burpees

9 Thrusters 95/65


1) Squat Clean Thruster, build to a Heavy Single

2) "Chalant"

21 Lateral Barbell Burpees

21 Power Cleans 135/95

15 Lateral Barbell Burpees

15 Hang Squat Cleans 135/95

9 Lateral Barbell Burpees

9 Thrusters 135/95


Primer: 3 Sets

8 Suitcase Deadlifts (each side)

10 Barbell Step Back Lunges

12 Waiter Squats (6 each side)

1) Back Squats,

Warming Sets, OTM

5 at 50%

4 at 55%

3 at 60%

2 at 65%

1 at 70%

Followed by... single rep waves



...Continue to build to a Heavy Single

2) "Chalant"