October 26th


Max Jerk

  • 5-5-3-3-2-2-1-1


Tabata Handstand Holds

Tabata Hollow Rock

Tabata Ring Holds


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October 25th

Get ready for the XS Benchmark WOD. Make sure you have a place to write this workout and your time down. We’ll be doing this WOD again in just over 1 month. If you were thinking about what days this week to make it in the gym. I’ll make it really easy for you. TODAY!!!


  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
  • 500m Row
Hope to see you all in the gym!

October 24th

I hope everyone was able to get out and enjoy the nice weather this weekend. We might not have very many of those days left this year.


3 Rounds for time of:

  • 8 Deadlifts 225/135#’s
  • 16 Box Jumps 24″/18″
  • Run 400 meters

October 23rd

It’s just as important to rest as it is to workout. Make sure you’re getting sleep.

October 22nd

7:30 Crew (Adam and TJ) going crazy on the Power Snatch. Great work guys!

-Team WOD-

Finish your week off with some Saturday fun at 10am. Get ready for a Team workout to be made up on the spot.

Have a friend who is contemplating about CrossFit???

Bring them along! Saturdays are a great way to get the feel of CrossFit and they’re FREE! The only way to find out if CrossFit is right for you is to walk in the door. If you just want to watch and see what all the fuss is about, that’s perfectly fine. I’m sure you’ll find it’s not so scary. Take the first step in the door and I’ll do the rest.

October 21st

AMRAP in 10min

  • 30 Double Unders
  • 15 Power Snatch 75/55 #’s

October 20th


Bench Press 3x3x3x3x3

10 minuet AMRAP

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Lunges