Warm-Up: Agility Ladder Mobility: 4 Minutes Of Each: Foam Roll Banded Hamstring Banded Shoulder Stretch WOD: 21-15-9 400m Run Push-Press (115/75) Ring Dips **400m Run is preformed at the end of each round**

Warm-Up: 200m Run Plyos Endurance: **In Teams Of Three: 2500m Row One partner rows, one partner completes 30 walking lunges, and one partner does thrusters (45/35) WOD: 15 Minute AMRAP of: 30 Double Unders 15 Toe-To-Bars 10 Power Cleans (135/95)

“CrossFitters discover fitness over 45 is damn sexy. A group of jacked, tanned, specimen-like men are climbing ropes with fluidity. They’re jerking close to 250 lb. over their heads, and they’re sprinting athletically. Young women in the stands check them out and cheer them on. It’s your typical CrossFit competition. But then these women take

We have added a new page to our website!  It’s an “Events” tab that will continually update with events we participate in, our athletes compete in, and up coming events.   Make sure to constantly check the page for new updates!  Click Here to check it out! Check back later when we will have results

Warm-up: :30 Bar Hang 20 Air Squats 20 Goodmornings 10 Push-ups :30 Plank Strength WOD: 5-4-3-2-1 Thruster WOD: Team Of 3 People As Many REPS As Possible: P1: 200m Farmer Carry With KB (24/16) P2: Row P3: Cluster (135/95) **Each person keeps track of individual score (not combine team score)- rotate between each station when

Warm-Up: Plyos Bergner Warm Up Skill: Snatching. WOD: “Isabel” 30 Snatches For Time (135/95) Cash-Out: 10-1 Scale Situps Supermans (:05 Hold)

Tabata Squats are the worst way to start a workout. Warm-Up: Everett Warm-Up Endurance WOD: 8 Rounds Of Tabata Squats/Row/Rest Rotation In Teams of 3 People WOD: 15 Minute AMRAP of: Curb-To-Curb Sprint 10 Plyo Push Ups 25/15lb 20 Russian Twists (20 each side) *Use one of the plates athlete has for plyo-pushups.

With the summer really heating up, be thankful that our box is air conditioned… Warm-up: 500 Row 2 Sets of Fence drills (10 each direction, each leg) 400m Run Skill: 6:00 Min Of: 1:00 Handstand Hold 1:00 Double Unders *Squat Hold Penalty for Falling Out of Handstand Hold or Breaking Double Unders WOD: 400 M Run

I hope everyone had a great weekend and is ready for an amazing week of CrossFit! I know I am!  The CrossFit Games have come to a close which signifies the end of the CrossFit season for a little while.  This doesn’t mean that the competitions and events have stopped, it just means we all