Thursday, September 22, 2016


Thursday, September 22, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups)


Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.


Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups

Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*

*athlete must open their hips


Strict Press Finisher:
3 x 3 (ME)`