CF Striking is CANCELLED for tonight. See you next wed @ 5:30 REST DAY We will be assembling teams for our in gym Crossfit Open competition.  If you didn’t sign yourself up by putting an asterisk net to your name in the last week, please contact Mindy to get you on a team.   If […]

1. NyNy Challenge WOD 12 min AMRAP: 500 Meter Row then 10 Wall Balls 15/20 10 Burpee’s 10 KBS 35/55 *Perform this EXACTLY the same way you did it the first time, even the order of movements. Post both 500 meter time & total rounds and reps 2. Squats A. 3-Rep Heavy Front Squat B. […]

NYNY Challenge ends tomorrow! We will be doing the WOD tomorrow and taking measurements. Get with Mindy please! “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement Score is the total reps completed during […]

New Year New You Challengers… How you feeling? 4 days left! A few important notes. 1. Tuesday (feb 24) is the LAST day to track points, so Wednesday you are officially done. 2. Tuesday Mindy will be at all classes to get measurements & weight so make sure to get with her. 3. Tuesday is […]

1. Conditioning 15-12-9: Thruster (115/80) CTB PU Immediately into… 15-12-9: Burpee BJ (24/20) Squat Clean (115/80) 2. Clean and Jerk EMOMx12: 2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.