Workout of the Day

Monday 2/13/17


3x 8 back squat/4 front squat
* add 5-10 lbs from last week


For Time:
Hang Power Clean 115/75 OR 95/65

3x max Effort DU rest :30 between sets

Saturday 2/11/12

25 minutes with a partner – 1 person working at a time:

3000m row (must swap every 250m)
12 rounds (6 each)
8 power cleans (135/95)
8 burpees over bar
2000m run (swapping every 200m)

Friday 2/10/17


-Ring Push Ups 5×5-10 w/2 sec pause at top and bottom
-1 x Max Effort



Double Unders/Strait Leg Sit Ups

Death by Thrusters 95/65
Start with 5 Thrusters and add 1 each minute until you cannot complete the work within the minute.

Thursday 2/9/17


40:00 Min EMOM

Even- 5-10 HSPU
Odd- 5-10 TTB
Even-5-10 Burpee Pull Ups
Odd- 5-10 KB Lunges each leg
Even-10-15 SUMO High Pull w/KB
Odd- 10-15 KB Swings, American
Every 2:00
200 yd shuttle 10-15 Air Squats

Kinstretch Added to Schedule

“All athletes have to perform certain movements to do whatever it is they are trying to do. How well you do that thing depends on how well your body is prepared. That’s where Kinstretch comes in. I’ve trained MLB and NHL players in Kinstretch to help them perform at a higher level, but I’ve also trained Crossfitters, yogis, and high school athletes who are just trying to move better. Kinstretch is for every and all types of athletes, because all athletes are humans. And every human needs to move more and better.” -Dr. Graham.

We are excited to announce that we will be offering Kinstretch classes regularly in 2017 starting Wednesday, February 15th. Our hope is that our athletes, and anyone interested, would utilize this class to create better movement patterns, increase range of motion, and recover better from their everyday workout.

Weekly Schedule:

Wednesdays at 7:30pm
Saturdays at 10:45am

Pricing will be done in packages:

1 Drop-In: $25
5 Sessions: $115 ($10 off)
10 Sessions: $225 (1 Session Free)

To Purchase a Package:

Wednesday 2/8/17


Open Workout 13.3
12:00 AMRAP
150 Wall Balls
90 DU
30 MU


Snatch 8:00 EMOM
Work With a Partner and load 2 bars
Even- 10-15 Muscle Snatch/Pwr Snatch 75/55
Odd- 5-10 Pwr Snatch 135/95

Tuesday 2/7/17


Power Clean
Touch and Go Work at 50-60%
0:00-:30 1 PC
:30-1:00 1 PC
1:00-1:30 2 PC TNG
1:30-2:00 2 PC TNG
2:00-2:30 3 PC TNG
2:30-3:00 3 PC TNG
3:00-4:00 AMRAP TNG
4:00-4:30 1 PC
4:30-5:00 2 PC
5:00-5:30 3 PC
5:30-7:00 AMRAP


“8’s”  8:00 AMRAP
8 Burpee Over Bar
8 STOH 135/95 95/65
8 Box Jumps 24/20″ Try not to step
8 Dead Lifts

Monday 1/6/17

Don’t forget the new schedule starts today!!
Open Gym 3:30-5:30
Classes 5:30 and 6:30 pm

*In order for our evening classes to run on time, if you are at open gym, please have all equipment put away by 5:30***


3x 10 back squat/ 5 front squat (@70% front squat max)
Once you complete back squats, rack bar, immediately do front squats…no rest in between back and front squats.


AMRAP 20:00
5 Pull ups
10 push ups
15 air squats
* If you are doing the CrossFit open do CTB pull ups

Saturday 2/4/17

Faith Rx’d will be joining us for our 9:30am class, then please feel free to stay after for some community and fellowship!

Teams of 2
For Time
100 synch KB swings
200 run
80 Total OH KB Lunges
200 run
60 synch goblet squats
200 run
40 total KB STOH
20 synch KB burpees
200m Total farmers carry lunge

Friday 2/3/17


Every :90 for 9:00
5 Clusters
**Use Push Press Max or add 30lbs to strict press max
2 Sets @ 40%
2 Sets @ 55%
2 Sets @ 70%

Conditioning –

4 Rds for time
18 Thrusters 95/65 75/45
12 Toes To Bar
3-6 HSPU Strict/Kipping