01.08.24

January 9th // CrossFit Open Registration Begins
January 13th // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

Pre-Order CFS Hats going til January 14th // Link Below:
Order Here!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Front Squats
Within 15 minutes:
4 Front Squats @ Max Load
*4 reps for the day, leaving 5-10lb in the tank.

“Shoebox”
4 Rounds for Time:
9 Knees To Elbows
13 Shoulder to Overheads @ 95/65 lbs
17 Wall Ball Shots 10/9 feet @ 20/14 lbs
Time Cap: 12 minutes
*Masters RX: 75/55lb (34/25kg)

Scaled:
4 rounds for time
9 Kipping Knees to Chest
13 Shoulder to OH - 75/55lb (35/25kg)
17 Wallball - 14/10lbs to 10/9ft target

Beginner:
4 rounds for time
9 Supine Toes to Rig
13 Shoulder to OH - 65/45lb (30/20kg)
17 Wallball - 14/10lbs to 9/8ft target