June 7, 2019 Josh Rogers

Big Dipper

Get it, Ben!




    • 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. 1 snatch balance + 2 OHS x 5 sets; rest 2-3 min

B. 5 rounds for time:

200m run
21-15-9-6-3 ring dips
21-15-9-6-3 deadlifts (225/155)




AMRAP in 45 min

30 burpees
—200m run
30 Wall balls
—200m run
30 cals bike or row
—200m run
30 KBS
—200m run
30 box jumps
—200m run
30 sit ups
—200m run
30 bench press
—200m run
30 Lunges
—200m run



Quote of the day

“You do the right thing even if it makes you feel bad.  The purpose of life is not to be happy, but to be worthy of happiness.”  – Tracy Kidder