Congrats on the muscle up Tony!
Tony’s first muscle up! Congrats!


We will be rolling out a new Olympic Weightlifting Class this week. Classes will meet Thursdays at 6:30PM (in place of the regular CrossFit class) and Saturdays at 12:00PM. Attending an Oly class will count towards one of your weekly classes (i.e. if you attend the Thursday 5:30 CrossFit class and the Thursday 6:30 Oly class, that will count as 2 of your weekly classes). If anyone is looking to improve their Snatch and Clean & Jerk numbers, this is the class to attend.

Volunteer Opportunity:

On Saturday May 31st, from 8:30AM to 12:30PM, we will be volunteering our time to Community Partners for Affordable Housing. CPAH provides quality housing that is permanently affordable to low to moderate income households. We will work for 4-5 hours. The scope of the work is wide. We could be doing anything from demolishing walls, to installing flooring, to landscaping. Afterwards we will grab some lunch and get in a quick workout in a park or by the lake. A sign up sheet is up at the gym. If you are interested and able to attend, please write your name and cell number on the sign up sheet!


Bench Press:
65% – 75% – 85%
*Base %s of your Training Max (roughly 90% 1RM)


4 Rounds:

  • 10 Strict Press (65% Training Max)
  • 30 Box Jumps or Step Ups (24/20)
  • 1 min Rest


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