July 6, 2019 Josh Rogers

We can be heroes

The laser focus of a Nick Seewer.




  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!
    • 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: 1.1.1 x 5; rest 3 min

B. Hero WOD “Marco”

3 rounds for time:
21 pullups
15 HSPUs
9 thrusters (135/95)





A. “Helton” HERO WOD
800 meter Run
30 Dumbbell Squat Cleans
30 Burpees

B. Ab Circuit, coach’s choice



Quote of the Day

“It always seems impossible, until it’s done.” – Nelson Mandela