We have updated the Athlete of the Month page for the months of May and June.  This is a double whammy!  Go check it out. Congrats

This Saturday we are planning a CrossFit river Tubing trip! Email me if you want to join or let me know asap!  We will leave

Reebok and New Balance have caught the bug!  They drank the kool-aid and have produced shoes that are made specifically for CrossFit.  This is huge

BUY-IN: 3min Jump Rope 30 Wall Squats 2 Sets of Fence Drills LIFT: 5 – 3 – 1 – 1 – 1 – 1 Back

BUY-IN: Everett Warm-up WOD: “Fran-Abel” (20min) 21 – 15 – 9 Thrusters (95/65) Pull-ups 30 Snatches

BUY-IN: Plyos #1 WOD:  800m Run TT #2 WOD: 5RFT 200m Run 12 Box Jumps (30″/24″) 12 Burpees

BUY-IN: :45 Jumping Jacks :45 Air Squats 4 x :15 Pogo’s 4 x :10 Line Jumps Partner Stretches SKILL: Choose 2 of the following to Perform:

BUY-IN: 20 Reps Warm-up PVC Shoulder Work LIFT: 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 Deadlift >

BUY-IN: Everett Warm-up Burgener Warm-up (Groups 1 & 2) SKILL: 10-15min of Snatch practice *Can build to max Snatch, or work on skill sets WOD: In teams,

BUY-IN: Foam Roller 500m Row 30 Wall Squats 20 PVC Pass Throughs 10 Lunge-to-Instep (each) SKILL/STRENGTH: 4 Rounds: 3 Shoulder Press 3 Push-Press 3 Push-Jerk