Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 05.30.19 CrossFit

Strength
EMOM 10
Odd: Static Overhead Hold
Even: 10 Halos (5 each direction)

WOD
4 rounds for time:
15 Deadlifts
12 Box Jumps
9 Pull-ups

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 05.29.19 CrossFit

WOD
AMRAP 20
800m run buy in, then..

3 up ladder of
Thrusters 95/65
Toes to bar

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 05.28.19 CrossFit

Strength/Skill
Find a 1rm snatch in 15 min.

WOD
Workout:
5 rounds of
21 calories
15 power snatch 75/55

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 50 Goblet Squats!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 05.24.19 CrossFit

Skill/Strength
12 Turkish Get Ups

WOD
3 rounds for max reps/calories of:
60 seconds of Rowing (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Sit Ups
Rest 90 seconds

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 50 Goblet Squats!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 05.23.19 CrossFit

WOD
4 Rounds for time:
400m Run
10 L-Arm Dumbbell Snatches
10 R-Arm Dumbbell Snatches
10 Strict Pull Ups

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 50 Goblet Squats!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 05.22.19 CrossFit

Strength
3 Rounds for Quality
6 Back Squat (Moderate Weight)
Rest 90 seconds
6 Hollow Body Rock
6 Superman Rock
Rest 90 seconds

WOD
3 Rounds for time:
15 Power Cleans
20 Push Press
40 Double Unders

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 50 Goblet Squats!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 05.21.19 CrossFit

Strength
3 Rounds for Quality
8 Deadlifts (Moderate Weight)
Rest 90 seconds
15 Reverse Snow Angels
Rest 90 seconds

WOD
AMRAP12
3 Strict Toes to Bar or Hanging Knee Raises
12 Russian Kettle Bell Swings
12 Reverse Lunge with Goblet Hold

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 05.20.19 CrossFit

WOD
For time:
Row 1000m
Accumulate 1 minute L-Sit

Rest 3 Minutes, then...

For time:
Row 1000m
Accumulate 1 minute L-Sit

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! Weighted planks!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 05.17.19 CrossFit

WOD
AMRAP 15
5 Pull-ups
10 Dips
15 Air squats
:30 sec Plank

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! Weighted planks!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 05.16.19 CrossFit

WOD
On the 3 min x 5
15 abmat situps
30 double unders
15 abmat situps
5 deadlifts (225/155)

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! Weighted planks!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 05.15.19 CrossFit

For time:
1000m row, right into..

20 dB snatch
20 burpee box jumps
15 dB snatch
15 burpee box jumps 
10 dB snatch
10 burpee box jumps
5 dB snatch
5 burpee box jumps

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! Weighted planks!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 05.14.19 CrossFit

Strength
Build to a heavy single on front squat

WOD
For time:
200m run, 2 front squats
200m run, 4 front squats
200m run, 6 front squats
200m run, 8 front squats
200m run, 10 front squats
135/95

Athletes should aim to clean from the floor and do the reps unbroken.

Calendar of Events

Saturday, June 8th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 05.13.19 CrossFit

WOD
4 rounds of:
21 calories
15 toes to bar
9 power clean and jerks (115/75)

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 25 Burpees

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 05.10.19 CrossFit

Strength
Squat
4 - 4 - 4 - 4 - 4

WOD
15-12-9
Power Snatch
Burpee Over The Bar

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 25 Burpees

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 05.09.19 CrossFit

Skill Work
Pistol Progressions

Partner Workout
10 Rounds
Farmer's Carry 200ft
Max Medball Cleans (while Partner Carries)
Scores is total number of Medball Cleans

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Record and post videos for our weekly challenge! 25 Burpees

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Wednesday 05.08.19 CrossFit

Strength/WOD
Clean & Jerk
3 - 3 - 3 - 3 - 3 - 3

For technique and load.

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Tuesday 05.07.19 CrossFit

4 Rounds for time:
50 Double Unders
20 Weighted Sit Ups
20 Kettle Bell Snatch

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Monday 05.05.19 CrossFit

WOD
2 Rounds for time:
10 Push Press
15 Pull Ups
20 Toes to Bar
25 Calories
30 Wall Balls

Rest 5 minutes and repeat.

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Friday 05.03.19 CrossFit

WOD
“Helen Jumps Rope”
3 rounds
100 Double Unders
21 Kettle Bell Swings
12 Pull-ups

Calendar of Events

Saturday, May 11th - 8AM @ Great Raft Brewing “Lager Jogger - 5K and Beer Mile“

Announcements

For the month of June & July - We are offering a 20% memberships discount to Teachers and Students for the summer break. Vacation from school doesn’t mean you should neglect self care! Students get fit for sports next year, and teachers come get some biceps to flex at a pep rally!

Write your scores on the board! We are working to add improvements in the gym, and welcome feedback from any and all of you!

Thursday 05.02.19 CrossFit

AMRAP 20
Partner workout
2k row
50 box jump overs
400ft sled drag (200 per person)