Memorial Day Murph will be on May 29th at 10:00am!


The LAST Bootcamp Express will be Thursday, May 30! Have a great summer!


Barbell Club on Saturdays @ 9:30!

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 


Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

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Friday, May 26, 2017

Warm up: KB warm up

Wod: 25 min AMRAP
4 person teams
Row 250m
Push ups
Wall Balls
Transition on the row

Cash out: 2 min Hand stand hold


Thursday, May 25, 2017

Warm up: 2 rds
Med ball warm up

Barbell warm up

Strength: Power cleans
5 rds 4 reps
increase weight each rd

Wod: 14 min EMOM
Even=12 Box Jumps
Odd=20 KB Swings 32/24

Cash out: Mobility


Wednesday, May 24, 2017

Warm up: 3 rds
20 sec jumping jacks
20 sec mt climbers
20 sec sit ups

Barbell warm up

Strength: Front Squat

Wod: 1 Pond run
10 Power Snatch 135/95
100m run
20 Clean&Jerks
100m run
10 Power Snatch
1 Pond run

Cash out:1/2 Tabata L-Hangs


Tuesday, May 23, 2017

Warm up: 3 rds
10 wall balls
10 sit ups
10 kb snatch

Strength: Dead lift/Box Jump
3 DL75%/5 Box jumps
3 DL80%/5 Box Jumps
3+ DL85%/5 Box Jumps

Wod: 4 rds
45 sec HSPU
15 sec Rest
45 sec Row
15 sec Rest
45 sec Ring Dips
15 sec Rest
45 sec Ski Erg
15 sec Rest

Cash out: Tabata H-Rock/S-Man


Monday, May 22, 2017

Warm up: 3 rds
1 min jump rope
10 bar kips

Barbell warm up

Strength:5 rds
3 position snatch
6 OH Lunges

Wod: Every 3 min For 15 min
35 double unders
10 push press 115/75
10 pull ups C2B

Cash out: Tabata sit ups