REST DAY!  Mobility at noon only today. Starting Tonight at 6:30 and for the following two Thursdays Beau Eggers will be offering a Crossfit Strike class.  Members can attend as part of your membership, friends & family can participate for a drop – in fee.  If you haven’t tried one of Beau’s classes yet you need […]

Metcon half-“TABATA” 4 Rds of max reps Pull ups Push ups Sit ups Squats Score = total reps completed *the goal here is consistency.  Complete all 4 rds (2 min) at one exercise before moving to the next. **Treat this as a really good warm up for the SKILL & STRENGTH  Skill On the Minute […]

Metcon 3 Rds For Time of: 400 Meter Run 12 Burpees 21 Box Jumps (24/20) Skill On the Minute x 8 10 Toes to Bar + 20 Double Unders “We are lions in a field of lions.  Believe that  voice that says that you CAN run a little faster and that you CAN throw a […]

3 sets of:  Front Pause Squat (hold rock bottom position for 3 full seconds) + Jerk (55-65%-  be explosive) For Time: 10-8-6-4-2 Squat Clean and Jerks, 135/95 50 Double unders after every set of clean & jerks  

The Cody Soroptimists are hosting a 5K & 10K run/walk.  This will be the WOD, hope to see you there.  It is for a great cause and will be a lot of fun!  Details below.