June 6, 2019 Josh Rogers

quarter chipper

Mark putting in the work on Wednesday’s snatch workout.




    • 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

For time:

1k row
75 pullups
75 wall balls (20/14)
50 burpees
50 box jumps (24/20)
25 ground to overhead (155/105)
25 cal AB




A. 4 rounds:
1 lap farmers carry
10 single arm kneeling arnold press each arm
10 single arm OH walking lunges per leg

B. 4 rounds:
50 Jump Rope
30 Sit ups
20 Thrusters
10 cals

C. 10-1
Push ups



Quote of the day

“Winners embrace hard work.  They love the discipline of it, the trade-off they’re making to win.  Losers, on the other hand, see it as punishment.  And that ‘s the difference.”  – Lou Holtz

Comment (1)

Comments are closed.