June 8, 2019 Josh Rogers

Thru burpees

Eryka and Alexis on yesterday’s dip marathon.




  • 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. EMOM x 9 min
Min 1-3: 3 squat cleans @ 65%
Min 4-6: 2 squat cleans @ 75%
Min 7-9: 1 squat clean @ 85%

B. 4 rounds, each for time:

15 GHD situps
250m row sprint
12 burpee sprint
*rest 3 min bt rounds



A. :40 on/:20 off x 3 rounds:
Curl to press
Weighted step ups
Sit ups
Air squats

400m run

B. 15, 12, 9, 6, 3
Cal Bike

400m run

C. 15, 12, 9, 6, 3:
Body rows

400m run

D. 15, 12, 9, 6,3
Cal Row
Push up to renegade row



Quote of the day

“Everyone talks about age, but it’s not about age.  It’s about work ethic.  Winning never gets old.”  – Lisa Leslie