New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.


Back Squat: Base %s off of TM

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

15-12-9 Front Squats (135/95)
50-40-30 Double Unders
In 4 minutes perform:

  • 15 Front Squats (60% 1RM)
  • AMRAP Double Unders

In 3 minutes perform:

  • 12 Front Squats
  • AMRAP Double Unders

In 2 minutes perform:

  • 9 Front Squats
  • AMRAP Double Unders

Fat Grip DB Overhead Carry: 3 x 40 sec (each arm)

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