Aug 26 – Girl Monday

By |August 26th, 2019|


“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.


Games – “13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, […]

Aug 25 – Sunday Strength Session

By |August 25th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Improve Your Front Rack Position

“Does being in […]

Aug 24 – You Go I Go

By |August 24th, 2019|


In teams of Two You Go I Go 8 Rounds For Time (30min time cap) 20/15 cal row (Fitness 15/10 Cal) 10 Burpees over paralette 5 Thrusters 70/50kg (Fitness 50/35kg) You go I go style. Partner A completes a round, partner B rests swap around.


Navy SEALs are looking into the keto diet to be even more effective on missions

“The […]

Aug 23 – Clean Complex Friday

By |August 23rd, 2019|


Clean complex for load Power Clean + Front Squat + Clean + Jerk Record heaviest 5 sets. If new work from the hang and power cleans + front squats. Jerk can be subbed with Push Press.


8 min AMRAP Performance 6 DB Hang Power Cleans 20/15kg 6 DB Front Squats 20/15kg 50 Double unders Fitness 6 DB Hang Power Cleans 15/10kg […]

Aug 22 – By 4 Pause Push Press

By |August 22nd, 2019|


Pause Push Press 4 x 4 – Hold for a 1 count at the bottom of your dip. Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


12 min AMRAP Performance 8 Push Press 50/35kg 8 OHS 50/35kg 8 Lateral bar over burpees Fitness 8 Push Press 35/20kg 8 […]

Aug 21 – Pause FS and 21-15-9

By |August 21st, 2019|


Pause Front Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight. Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


For Time (10 Min Time Cap) 21,15,9 Performance HSPU Alt weighted box step ups 15/20kg DB’s, 24/20 inch Fitness Dive Bomber Push […]

Aug 20 – Hero Tuesday

By |August 20th, 2019|


“Klepto” 4 Rounds For Time: 27 Box Jumps 24/20′ 20 Burpees 11 Cleans 65/45kg Fitness 27 Box step ups 24/20″ 20 Burpees 11 Power Cleans 42.5/30kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained […]

Aug 19 – Press 5’s

By |August 19th, 2019|


Press 5 x 5 – Build to a heavy set of 5 for the day 🙂


10min AMRAP Performance 200m Farmers carry 24/16kg 20 Kettlebell swings 24/16kg Max unbroken pull ups Fitness 200m Farmers carry 16/12kg 20 Kettlebell swings 16/12kg Max unbroken body rows Score is your total pull ups or body rows.


Girl – “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 […]

Aug 18 – 41° Weightlifting Club Competition

By |August 18th, 2019|


Come support your local lifters at our monthly club comp. Lifting starts at 10am.


Aug 17 – Free Intro Workout

By |August 17th, 2019|


20 minute AMRAP Partner workout, partners alternate complete rounds 10 Goblet Squats 10 Box Jump Overs 10 HR Push Ups

FREE CROSSFIT CLASS – Sat August 17th @9am

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those […]