You may have noticed that we’ve been tapering the Oly work over the last couple of weeks. We will continue to taper next week, to get you primed and ready for some testing over the following two weeks – last week of August and first week of September. After those two weeks we will put most of the barbell work on maintenance as we shift focus to some conditioning. The idea being to get as many people as possible ready for our upcoming competition in November. We hope to have a great turn out from other boxes, but even a better one from our very own members – it’s going to be fun!! We’re planning to open registration along with announcing the workouts for every division next week sometime, so stay tuned for that. #GetSome

Workout of the Day 8/17/2017 – Thursday


A. Olympic Lifting
Snatch Pull & Hang Squat Snatch 5 x 2

B. Olympic Lifting
Squat Clean & Jerk 7 x 1

C. Met-Con

Thrusters (95#/65#)
Box Jumps (24″/20″)

Rest 2 minutes, then…

D. Met-Con
For Time:

100 Double Unders

CrossFit Lite

A. Met-Con
5 Minute Stations:
1K Row
75 Wall Balls
75 KB Swings
75 Slam Balls
150 Double Unders
800m Run

Score time for each station. Score reps if not completed. Rest is remaining portion of 5 minutes (if any)

CrossFit 101

EMOM 15:
0: 10 Box Jumps
1: 10 Goblet Squats
2: 10 Slam Balls

7 Thrusters
14 KB Swings