Monday, September 10, 2018


Monday, September 10, 2018

Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend.

Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many checkpoints as they can, travelling together as a team. Teams will trek/run, mountain bike and paddle on the flat water of Little Seneca Lake.


FREE CROSSFIT CLASS tonight at 6:45 pm. Come see how our gym get results!  Limited spaces, sign up now:

Weekly Overview:
Monday: Back Squat
Tuesday: Hero WOD “The Seven”
Wednesday: Hang Snatch
Thursday: Push Press
Friday: Hang Clean
Saturday: Front Squat and Team WOD
Sunday: Gymnastic Chipper and Team WOD


Back Squat
5×5@65-70% (A)

For time :
15 Power Clean 135/95, Fx:115/85, Rx+:155/105
15 Burpee Box Jump Over 24/20
12 Power Clean 155/105, Fx:135/95, Rx+:175/115
12 Burpee Box Jump Over 24/20
9 Power Clean 175/115, Fx:155/105, Rx+:195/125
9 Burpee Box Jump Over 24/20
6 Power Clean 195/125, Fx: 175/115, Rx+: 205/135
6 Burpee Box Jump Over 24/20
3 Power Clean 205/135, Fx: 195/125, Rx+: 225/145
3 Burpee Box Jump Over 24/20