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

Warm-Up: Strength WOD: 60 Ring Dips ** Goal is to do as many as possible without dropping WOD: “Pues” 10 BSQ (135/95) 200m Run 20 BSQ 400m Run 30 BSQ 800m Run

Warm-Up:  3 Rounds: 200m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ Mobility: PVC Shoulder Warm-up Power Snatch Progressions WOD: “Josh” 21 Overhead Squats (95/65) 42 Pull-Ups 15 OHSQ 30 Pull-ups 9 OHSQ 18 Pull-ups A few pictures from yesterday evening.  Team rowing replaced running.

Warm-Up: Ladders Fence Drills Endurance WOD: 3 x 1000m Run (2:00 Rest) **Don’t deviate more than :03- :05 per run WOD: “Death By DeadLifts/Burpees” 1 DL (135/95) + 1 Burpee 2 DL + 2 Burpees 3 DL + 3 Burpees and as far as you can climb while still completing all reps within in the

WEEKEND COMPETITION SERIES: If you haven’t seen it yet, Coach Nick has posted up a Summer Weekend Competition Series for our gym.  We want this to be fun, competitive and a way for people to test their skills.  Even if you cannot do some exercises Rx’d, it is still a great way to test your