Monday, June 1st

The health and safety of our staff and members remains our top priority. We continue to monitor and closely adhere to the guidelines and recommendations set forth by the CDC and WHO as well as local, state and federal officials.  Beyond our...

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Saturday, May 30th

Class schedule update:Saturday CrossFit 7am/8am.   If these get filled we’ll add another at 9am! Meet Dillenger!  I started Crossfit in October of 2017 and what sparked my interest into joining was seeing the 2017 Crossfit games play during...

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Friday, May 29th

A) On the minute, for 10 minutes:Even: Run 150-200 meters Odd: 8 Strict Presses  The run should take most of the minute. Go to the alley, or if you’re fast, the stop sign. Start the strict press between 40-50% of your one rep max and build...

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Thursday, May 28th

A) On the minute, for 20 minutes:Minute 1: 40 seconds of Calorie Row Minute 2: 40 seconds of Right Arm KB/DB Front Rack Hold + Left Arm DB Farmer Hold (heavier than front rack hold)Minute 3: 40 seconds of Left Arm KB/DB Front Rack Hold + Right...

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Wednesday, May 27th

Updates: If you’re performing the workouts at home still, you’ll need to sign into the new 11:00pm At Home class in order to add your results to the whiteboard.  New Class! Thursday at 6am! This has been the busiest time so far so...

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Tuesday, May 26th

Class Schedule UpdateThis week the schedule is going to remain the same as it was when we closed. EXCEPT, there will be no Open Gym times. All classes must be lead by a coach. So Open gym is not allowed at this time. After this week we will...

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Monday, May 25th

The Toughest workout in CrossFit Every year on Memorial Day, we do what has been called “the toughest workout in CrossFit” Depending on how fast you go, how hot it is, and how many people you have pushing you on, it CAN be. During the CrossFit...

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Saturday, May 23rd

We are pleased to announce that we are OPEN FOR MURPH! We’ve outlined EVERYTHING YOU NEED TO KNOW on this page. Please read through these points so you can better understand our new policies and the precautions we are taking to keep you safe...

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Friday, May 21st

A) 4 sets of:Single Leg Romanian Deadlift x 10 reps /side Rest 30 secondsStep-Ups x 10 reps each leg (hold weight in front rack or at sides)Rest 30 secondsSingle Leg Glute Bridge x 15 reps/leg Rest 30 seconds B) For time:21-15-9Box...

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Thursday, May 21st

  Warm-Up:1 ROUND:200m Jog25ft. Single Arm KB Front Rack Carry (Right)25ft. Inch Worm w/Frog Jump25ft. Single Arm KB Front Rack Carry (Left)200m Jog A) StrengthOn the Minute, for 8 minutes:Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds...

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Tuesday, May 19th

Where to find toilet paper, and 7 other essential tips. You CAN find toilet paper and paper towels (and just about everything else) at Costco at all times of the day. If you don’t want to make the drive, you can also find it at...

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Monday, May 18th

Warm Up:5 Minutes as many rounds and reps as possible:5 Hollow Rocks5 Supermans5 Single Leg Reaches each side 5 Slow DB Upright Rows each side  A) Strength: 3 Rounds:10 Single Leg Romanian Deadlifts each side rest 20 sec 10 Crossover DB Step-up...

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