Wednesday, August 8, 2018


Wednesday, August 8, 2018

FREE CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now:

Optimizing Shoulder Performance Clinic (FREE): Saturday, August 11th at 11:30 am 

This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!

The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!


Front Squat:
3 x 9 (ME: Working Sets start at 65% of 1RM Front Squat)

AMRAP 18 (Alternating between each movement. If you break up the reps on a movement, your partner must do 2 burpees):
25 KBS 32/24 Fx: 24/16
20/17 Cal Row
15 Overhead Squats 115/80 Fx:95/65
10 Hang Power Snatches 115/80 Fx:95/65
5 Bar Facing Burpees