June 29, 2019 Josh Rogers

Pace race

Beeee our guest, be our guest…




    • 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

40 min @ ~ 75%:

300m row
7 power clean (65%)
14 T2B
400m run
7 shoulder to overhead (same as power clean)
14 GHD situps
15 cal assault bike
7 burpee box jumps
14 deadlifts (same as power clean)





A. AMRAP in 18 min:
5 Pull ups
10 Bench press
15 sit ups
400m run or row

B. AMRAP in 18 min:
5 ab wheels
10 box jumps
15 wall balls
400m run or row

C. AMRAP in 6 min
1, 2, 3, 4, 5, 6, 7, 8..
Jack knife
Push ups



Quote of the Day

“All that we are is the result of what we have thought.” – Buddha