June 4, 2019 Josh Rogers

Bench Warmer

Sometimes you just gotta fight for it.




    • No more 7pm classes due to lack of demand
    • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!




S&P Cycle: squat – pull – PRESS – pull – off

A. split jerk:  2-2-2-1-1-1; rest as needed

B. AMRAP in 12 min:
250m row
10 reps bench press (~80%)




A. AMRAP in 15 min
200m run
AMRAP unbroken strict press (1 attempt per round)
AMRAP unbroken ab wheels (1 attempt per round)

B. ARMAP in 15 min
10 cal bike
AMRAP unbroken push ups (1 attempt per round)
AMRAP unbroken plank hold (1 attempt per round)

C. AMRAP in 10 min
15 Tri Ext.
15 Side bends per side
15 Goblet squats




Quote of the day

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.”  – Stephen King