Calendar of Events

No afternoon classes on Friday, July 26th! The last class of the day will be at Noon, normal hours will resume on Saturday, July 27th.
Great Raft Athletic August! - Wednesday, August 7th @ 6PM - We will be hosting a free public workout at Great Raft Brewing!

Announcements

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete 50 V-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 07.25.19

Strength
10RM Deadlift

WOD
AMRAP10
10 Burpees
100ft Farmer's Carry
50 Double Unders

Calendar of Events

No afternoon classes on Friday, July 26th! The last class of the day will be at Noon, normal hours will resume on Saturday, July 27th.
Great Raft Athletic August! - Wednesday, August 7th @ 6PM - We will be hosting a free public workout at Great Raft Brewing!

Announcements

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete 50 V-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!

Wednesday 07.24.19

Bench Press
5 x 5 - Increase Weight w/ Every Set

WOD
AMRAP12
500m/400m Row
20 Alternating dB Clean and Jerk
10 Box Step Over w/ dB

Calendar of Events

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete 50 V-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!

Tuesday 07.23.19

Skill Work
Shoot Through Drill
3 x 10

WOD
4 Rounds for time:
21 Wall Balls
18 Pull Ups
15 Kettle Bell Swings

Calendar of Events

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete as many STRICT Pull-ups as possible in 2 minutes. Full extension at the bottom of the rep,

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 07.22.19

We are continuing our strength cycle!
Strength
10RM Back Squat

WOD
200m Run
20 Hang Power Snatch
200m Run
20 Push Press
200m Run
20 Hang Power Snatch
200m Run

Calendar of Events

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete as many STRICT Pull-ups as possible in 2 minutes. Full extension at the bottom of the rep,

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 07.18.19

Mandatory Mobility

WOD
CROSSFIT OPEN 19.1
AMRAP 15
19 Wall Balls
19 Calories

Calendar of Events

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete as many STRICT Pull-ups as possible in 2 minutes. Full extension at the bottom of the rep,

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 07.18.19

Strength
Deadlift
10 Rep Max

WOD
4 rounds for time:
12 dB Snatch (6 ea arm)
12 dB Push Press (6 ea arm)
12 Box Jumps

Calendar of Events

New Specialty Class - Yoga with Quinn every Wednesday at 1pm!

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! Complete as many STRICT Pull-ups as possible in 2 minutes. Full extension at the bottom of the rep,

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 07.17.19

Strength
5 sets of
4 Front squat +1 jerk complex
*Climbing*

WOD
AMRAP 12
15 KB Swings
10 Dips
5 Strict Pull-ups

Calendar of Events

More events coming 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! Complete as many STRICT Pull-ups as possible in 2 minutes. Full extension at the bottom of the rep,

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 07.16.19

1 min Max Tests:
-1 min Pushups
-1 min Sit-ups
-1 min Calories
*Rest for 1 min between each

WOD
200M x 5
Rest 2 min between each
These should be sprints! Max effort.

Calendar of Events

More events coming 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 07.15.19

Strength
Back Squat
Find a 10 Rep Max

WOD
AMRAP 7
Burpees

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!

Friday 07.12.19

Strength
4 Rounds for Quality
1 minute Overhead Hold w/ Challenging Weight
150 Feet Double Kettle Bell Front Rack Carry

WOD
4 Rounds for Quality
12 Curl Ups
12 Lemon Squeezes
15 Single Arm Russian Kettle Bell Swings (each side)

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!

Thursday 07.11.19

Strength - Superset
Weighted Step Ups
4 x 8 each Leg.
Single Arm Z-Press
4 x 8 each Arm.

WOD
Death by Calories (Rower)

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 07.10.19

Five Rounds of:
AMRAP4
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
Rest 3 minutes between each round.

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 07.09.19

Strength
10 Minutes to build up to a heavy
Push Press + Push Jerk

AMRAP 12
200m Run
10 Wall Balls
10 Sumo Deadlift High Pull

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 07.08.19

WOD
30 Deadlifts
15 Strict Pull Ups
15 Dips
20 Deadlifts
10 Strict Pull Ups
10 Dips
10 Deadlifts
5 Strict Pull Ups
5 Dips

Deadlifts at 50%-40% of 1RM.

Calendar of Events

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

Announcements

We will have modified hours this week:

•Friday July 5th: 8:30am, 12:00pm, and 4:00pm will be the only classes.
Normal hours will resume on Saturda

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! Max Reps of Renegade Man Makers in 3 minutes.

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 07.05.19

4 rounds of:
15 KB Deadlift
12 KB Hang Power Cleans
9 KB Front Squats
200M Run

Calendar of Events

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

Announcements

We will have modified hours this week:
•Thursday July 4th: 9AM CLASS ONLY
It’s a partner workout and open to the public! Grab a friend and let’s celebrate Independence!

•Friday July 5th: 8:30am, 12:00pm, and 4:00pm will be the only classes.
Normal hours will resume on Saturda

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! Max Reps of Renegade Man Makers in 3 minutes.

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 07.04.19

AMRAP 20
200M Farmers Carry
40 Plate Ground to Overhead
40 Burpees
40 Box Jumps

Calendar of Events

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

Announcements

We will have modified hours this week:
•Thursday July 4th: 9AM CLASS ONLY
It’s a partner workout and open to the public! Grab a friend and let’s celebrate Independence!

•Friday July 5th: 8:30am, 12:00pm, and 4:00pm will be the only classes.
Normal hours will resume on Saturda

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! Max Reps of Renegade Man Makers in 3 minutes.

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 07.03.19

AMRAP 15
15 Wall Balls
12 Alt KB/dB Snatch
9 Toes to Bar

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! Max Reps of Renegade Man Makers in 3 minutes.

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 07.02.19

WOD
“Helen”
3 Rounds of:
400M Run
21 KBS
12 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 07.01.19

Strength
Back squat
3 x 6

WOD
3 Rounds of:
60 Double Unders
40 Air Squats
20/18 Calories

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!

Friday 06.28.19

Friday

WOD

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Goblet Squats (Light to Moderate)

Rest 5 minutes then...

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Thrusters (Light to Moderate)
20 V-Ups