Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!
Saturday September 14th, @ 8AM Catahoula Crossfit - Festivus Games! Support your fellow members as the take part in a CrossFit competition.

Announcements

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

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 08.22.19

Strength
Find a 3RM Deadlift

WOD
EMOM 15 (5 sets) All movements for Quality
Station 1 - Max Box Jumps - Actually Jump - Stack Plates if need be.
Station 2 - Handstand Walk As Far As Possible - Scale down to Bearcrawl / Inversion work.
Station 3 - 2 Clean and Jerks - Build up in weight every set.

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!
Saturday September 14th, @ 8AM Catahoula Crossfit - Festivus Games! Support your fellow members as the take part in a CrossFit competition.

Announcements

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

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 08.21.19

WOD
15 Ring Dips
30 Pull Ups
45 Push Press w/ Barbell
60 Wall Balls
100 Double Unders

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.20.19

Strength
3 Rounds
100ft Sled Drag Backwards
then sit on your butt and Pull the Sled to yourself.
Rest as needed between sets.

WOD
5 Rounds for time
200m Run
20 American Kettlebell Swings
10 "Over Under"

Simple doesn't mean easy. Found that out a long time ago from wrestling practice. You can thank those experiences for the "over under". * If you haven't done them before this is a great set up. PVC aren't connected so if you miss it's no big deal. * Give this one a try if you want to dip your toe in the water with a new movement. 5 Rounds 10 Double Dumbbell Ground to Overhead (50's/30's) 15 Over Under (24/20) -Rest :90 sec between rounds- 🔥🔥🔥 #iconathlete #crossfitpc #justshowup

5,857 Likes, 166 Comments - Chris Spealler (@cspealler) on Instagram: "Simple doesn't mean easy. Found that out a long time ago from wrestling practice. You can thank..."

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.19.19

Strength
Find a 3RM Back Squat

WOD
AMRAP6
30 Double Unders / 60 Single Unders
10 Thrusters
5 Chin Ups
Rest 3 minutes and repeat.

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.16.19

“Rocket power”
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.15.19

Strength
Find a 3RM Deadlift

WOD
5 rounds of:
10 Power Cleans
8 Front Squats
6 Push Press

95/65

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.14.19

Teams of 2:
3 Rounds
Sled Pull/Push 200m
50 KB Swings
20 Burpee Pull-ups

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.13.19

Skill
Run or Row 3 x 400m (Because of over 100 degree weather.)
Rest 2 minutes between each

WOD
AMRAP 7
Kb/dB Clusters

Calendar of Events

Saturday August 24th, @ 10AM Tie Dye White CFS Shirts. We will have brunch, and hangout!

Announcements

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

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 08.12.19

Strength
Find a 3RM Back Squat

WOD
EMOM 21 (7 sets)
1- 12 push-ups
2- 12 V-Ups
3- 12 Goblet Squats 53/35

Calendar of Events

New Events Coming Soon!

Announcements

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

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 08.09.19

Strength/Skill
Overhead Squat Holds (Sotts Press)
5 x 30 seconds of work.
Rest as needed in between.

WOD
"Isabel"
For time:
30 Snatches (135/95)

Calendar of Events

New Events Coming Soon!

Announcements

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

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 08.08.19

Strength
Find a 5RM Deadlift

WOD
5 Rounds
25 Kettlebell Swings
15 Burpees
Rest 2 minutes between each round.

Calendar of Events

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!

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 08.07.19

8 Rounds
1 Wall Walk or 5 Z-Press
400m/300m Row

Rest 2 minutes between each round.

The workout at Great Raft Brewery will be different than this.

Calendar of Events

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!

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 08.06.19

Strength
Super Set
4 x 10
Bent Row
4 x 8
Barbell Roll Out

WOD
For time:
400m Run
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 DB/KB Box Step-Overs

Calendar of Events

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!

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 08.05.19

Strength
Find a 5RM Back Squat

WOD
EMOM12
Minute 1
40 Double Unders
Minute 2
15 KB Push Press
Minute 3
8 Chin Ups

Calendar of Events

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!

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 08.02.19

Strict “FRAN”
21-15-9
Thrusters 95/65
Strict Pull Ups

Thrusters are done at same weight, but pull-ups must be strict!

Calendar of Events

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!

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 08.01.19

Strength
Find 5RM Deadlift

WOD
AMRAP 8
15 Weighted Sit-ups
15 Plate Ground to Overhead

Calendar of Events

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!

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 07.31.19

Strength
Push Press
5 x 3 reps

WOD
3 rounds for time:
400m Run
60 Double Unders
20 Push Press (115/85)

Calendar of Events

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!

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 07.30.19

WOD
Alternating on the minute X 16min:
Odd: 12/10 calories
Even: Power cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

**Increase weight every 2 rounds!**

Calendar of Events

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!

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 07.29.19

Strength
Find a 5RM Back Squat

WOD
10 Rounds for Time:
12 KBS
9 Push-ups
6 Toes to Bar

Calendar of Events

Friday, July 26th! The last class of the day will be at 4pm, 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!

Friday 07.26.19

EMOM26
Odd - 20sec Chin Up or Pull Up Hold
Even - 1 Hang Clean