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!


Check out the updated schedule for Foundations Classes. We made some changes, and the next Foundations Class will be this Saturday 5/24 @ 9AM. Foundations Classes do not count towards your weekly classes. They are supplemental, and we highly encourage newer athletes to attend to learn the basics.
The Olympic Lfiting class will meet this week on Thursday @ 6:30 PM (replacing the regular CrossFit class at that time) and Saturday @ 12PM. The Oly class does count as one of your weekly classes.
We typically hold an Open Gym on Sundays from 10AM-12PM. The structure is much looser than a typical class (i.e. no group warmup, arrive/leave whenever), but it allows you the opportunity to work on additional skills we may not have covered that week in class or for you to make up a workout you missed.  There is always a coach or two available to answer questions during Open Gym. Open Gym does count towards one of your weekly classes.


Back Squat: 3-3-3+
70% – 80% – 90% (of TM)


3 Rounds:

  • 10 Deadlifts (70% TM)
  • 15 Pull Ups
  • 100 Single Unders
  • 1 min Rest


Previous Post:


Next Post: