“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our […]

Mobility / Open gym 5:30 am Open gym 5:30 pm

Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Row PureFit AMRAP x 12 10 Wallball Situps 10 Goblet squats 10 Alternating Hand walks on Plate 10 Cal Row or 5 shuttles   Mobility WOD: 1) KB Quad […]

3 Rounds: 500 Meter Row or 20 Burpees 12 Power Cleans (155/105) 50 Double Unders PUREFIT 4 Rounds: 400 M Row 12 Med Ball Squat Cleans 30 Singles *Waiters’ Carry: Down and Back Mobility WOD: 1) Triple Bully – stand in front of pull-up rack. Place left arm behind your back on the rack, at belly […]

Amazing job to all those that took on 18.1! What an incredible FitFamily we have. Thanks to all those that came out to Friday Night Lights and made the atmosphere so much fun. It’s going to be a great OPEN season! WOD 100 Double under Buy in then 21 Front Squats (115/80) 21 Burpee Box […]