July 1, 2019 Josh Rogers

Middle children

6am face off!




  • HERO MONTH! July 4th will kick off our annual “hero month”, a “HERO” workout every day until August!  Get ready to work!
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • 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. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

back squats (115/85)
box jumps (24/20)
situps (24/20)




A. AMRAP in 10 min
10 bench press
10 kneeling SA arnold press per arm
15 sit ups

B. AMRAP in 10 min
10 KBS
10 box jumps
10 cal row

C. AMRAP in 10 min
200m run
10 burpees
1 min plank

D. AMRAP in 10 min
10 Thrusters
10 body rows
10 cal bike




Quote of the Day

“I have no special talent.  I am just passionately curious.” – Einstein

Comment (1)

  1. R.O.

    Saturday’s WOD @ 135#’s
    3 rds + 300 M row / 7 PC’s / 14 T2B / 400 M run

Comments are closed.