Thursday, June 6. 2019

Hello there!

Let’s get it this Thursday.

Check out our Facebook Live video to hear about our new classes.

Starting in mid June we will have class at 9am Monday to Friday (for all members, teens included). And we will also have class at Tuesday at 630. We will also be opening up at 6 and staying open all day from Monday to Friday.

We also have hats to sale for $30. Get them. They are shaaaaarp!!

CrossFit - 6/12/330/430/530/630


10min EMOM

0: 2-6 Strict HSPU/Box Pushups/Pushups

1: 2-6 Strict Ring Dips or 6-10 Box Dips



S2OH (155/105) (115/75) (75/55)

T2B/Leg Raises/Knee Tucks

50 DU’s/100 SU’s after each set

PrimeTimers - 10am


Barbell Shoulder Press x 5reps x 3sets

Take your time doing these and make sure you move with control.

Plank + Side Plank

30sec Plank


15sec Side Plank


15sec Side Plank

3 sets


12min AMRAP

200m Row

10 Shuttle Walks or Runs

10 Ball Slams

10 Squats


30 Situps

Adaptive @ 782 - 11am


4 Rounds

3 Barbell Clean & Jerks

5cal Bike or 10cal Ski


14min AMRAP

200m Row

10 Shuttle Wheels

5 Heavy Ball Slams

CrossFit 101 - 730pm


10min EMOM

0: 3 Wall Walks or 10 Box HSPU

1: 45sec ME Situps

Work on your handstand attempts before the EMOM and before the workout.


14min AMRAP

9 S2OH (115/75) (75/55)

7 Leg Raises/Knee Tucks

5 Burpee Box Jump Overs

30 SU’s

- Team 782