Running time – Wed 3.08.17

 In W.O.D.

Running WOD today!  I’m sure this is what we look like right when the WOD starts huh?

Strength:  Floor Press or Bench Press 5-5-5-5-5

Conditioning: 4 rounds for time of:
– 10 Ring Dips (Performance: Muscle Up into sets, Health: Ring Push Ups or push up scale of choice)
– 30 Abmat Sit Ups (Performance: GHD sit-ups)
– 400m Run

*20:00 time cap


This March, every 2 check-ins provides a meal to a child in need through our partnership with feed ONE. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Thanks for checking in! #meals4kids


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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