Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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! 5 Left Side/5 Right Side Turkish Get Ups!

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 06.27.19

Skill
Inversions
5 x 5 Wall Walks

3 Rounds
7 Power Cleans (Moderate Weight)
15 Ring Dips
45 Double Unders

Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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 06.26.19

Every 2 minutes, for 30 minutes (5 sets)
Station 1 400/300m Row
Station 2 50ft Weighted Walking Lunges
Station 3 200m Run

Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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 06.25.19

Strength/Skill
Accumulate 2 minutes in Active Hang.
then...
Accumulate 2 minutes in L-Sit

WOD
AMRAP12
25 Pull-ups
50-Calorie row
100 Overhead squats
50 Box jumps
25 Pull-ups

Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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 06.24.19

21-15-9
Deadlift
Handstand Push-ups
then...
21-15-9
Deadlift
50ft Handstand Walk / Bear Crawl

Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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! 1k Meter Row!

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 06.21.19

Team WOD

Teams of 2:
For time
100 calories
100 box jump overs
100 toes to bar

Mandatory Mobility

Calendar of Events

Flow & Sip: Yoga + Mimosas - Saturday, July 13, 2019 at 10 AM – 12 PM

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! 1k Meter Row!

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 06.20.19 CrossFit

Strength
Build to a heavy single of power snatch

WOD
AMRAP 9
10 Hang Power Snatch 75/55
30 Double Unders

Calendar of Events

Food Event soon!

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 06.19.19 CrossFit

Strength
Build to heavy set of 3 on Thrusters

WOD
For time:
25 Thrusters
400m Run
25 Pull-ups
400m Run
25 Thrusters

Calendar of Events

Food Event soon!

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 06.18.19 CrossFit

WOD
5 rounds of:
100’ Walking Lunges (no weight)
30 Abmat Situps
12 KB Hang Power Cleans

Mandatory Mobility

Calendar of Events

Food Event soon!

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 06.17.19 CrossFit

Strength
5x5 pause front squat
3 sec pause every rep

WOD
On the 4 min x 5:
20 calories
10 lateral bar over burpees
5 snatch 135/95

Photo by Britt Maddox

Calendar of Events

Food Event soon!

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!

Friday 06.14.19 CrossFit

Friday
EMOM20
1 Clean and Jerk (Moderate)

Photo by Britt Maddox

Calendar of Events

Food Event soon!

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 06.13.19 CrossFit

Skill
KB Windmill for 10 minutes.

WOD
Every 2 minutes, for 24 minutes (3 sets of each):
-10 Single-Arm Dumbbell/Kettlebell Row each side.
-15 Dips
-45 sec Side Plank each side
-Rest 2 minutes

Then…
Every minute, for 6 minutes (3 sets of each):
12 Shoot Through w/ Push Up
20 Band Pull Aparts

Photo by Britt Maddox

Calendar of Events

Food Event soon!

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 06.12.19 CrossFit

21 Thrusters
200m Run
21 Burpee Box Jumps
200m Run
15 Thrusters
200m Run
15 Burpee Box Jumps
200m Run
9 Thrusters
200m Run
9 Burpee Box Jumps
200m Run

Photo by Britt Maddox - Buy a Punch Card!

Calendar of Events

Food Event soon!

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 06.11.19 CrossFit

Skill/Strength
5 x 20 Kipping Arch/Hollow
or
5 x 5 Strict Pull Ups

WOD
5 Rounds
50m Farmer's Carry
15 KB or DB Deadlifts
10 Push Ups

Photo by Britt Maddox

Calendar of Events

Food Event soon!

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 06.10.19 CrossFit

Strength
Back Squat
4 x 6 Moderate Weight

WOD
AMRAP 15
500m Row
20 Alternating Cossack w/ Goblet Hold
20 Single Arm Press (10 each arm)

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! Hang 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!

Friday 06.07.19 CrossFit

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Post-WOD
Mandatory Mobility

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! Hang 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 06.06.19 CrossFit

WOD
For time:
800M Run
21-15-9
KB Swings 
Dips

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 06.05.19 CrossFit

Strength
5x5 overhead squats

WOD
20 burpees
20 snatches
10 burpees
10 snatches
5 burpees
5 snatches
•95/65 full snatch

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 06.04.19 CrossFit

EMOM 12
One: 30 double unders
Two: 12 toes to bar
Three: 200m run

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 06.03.19 CrossFit

Power clean complex
Power Clean + Low Hang Power Clean + High Hang
(build to a max in about 15 min)

WOD
3 Rounds for time
20 Wall Balls
10 Power Cleans at 135/95

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!

Friday 05.31.19 CrossFit

AMRAP 15
5 hang cleans 155/105
5 push jerks
10 bar over burpees