Hope y’all had a great Fourth of July weekend! One week from today (Monday, July 14th) our three new programs will officially begin! MetCon Class – M/W/F at 5:45 – 6:30am (included in CrossFit membership)

  WARM-UP 400m Run Plyos STRENGTH 3 x 6 Weighted Pull-ups (kip or strict) *Immediately drop the weight (ball) and perform ME set of Pull-ups WOD “The Sevens” – 7 RFT (40:00) 7 HSPU 7

REMINDER!  Tomorrow, July 4th, there will ONLY BE A 9 AM CLASS!  All other classes are canceled to honor the holiday.  Weekend schedule will remain the same. WARM UP 500m Row 400m Run 2 Sets

WARM UP 5 min Jump Rope Warm Up Stretch ENDURANCE 3 Rounds: 400m Run 50 DU (100 SU) :60 Rest After Each Round WOD 9 Rounds: 9 Hang Squat Cleans (95/65) 9 V-Ups 9 LHPU

Day one was an overwhelming success!  Thank you to everyone who came out on our first day of classes, today ought to be just as fun! 75/75 Referral Program During the month of July, Mission

We’re In!  It’s been a great day so far at the new location!  We’ve learned a few things (parking/class space management/etc) that we will be updating and sharing with you all.  Be sure to come