Thursday 10.01.15 FREE FRIENDS DAY!

STAMINA: Rowling! Don’t know what this is? Come to class to find out! WOD: 10 min AMRAP 10 Slam Ball (30/20) 15 Slam Ball Sit ups 30 DU / 60 SU Bootcamp WOD same as CrossFit today 5:30pm BootCamp class to joing CF in the big bay! REMINDER: TODAY IS OUR FREE...

09.30.15 Wednesday

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was...

09.29.15 Tuesday

STRENGTH: EMOM 8 Minutes: 3 Squat Cleans @ 70% 1RM WOD: 400 M Run 20 Box Jumps (24/20) 400 M Run 20 Deadlifts (205/135#) 400 M Run 20 Box Jumps (24/20) ___________________________________________________________________________ BootCamp 5:30PM 50 SU’s 40 DB...

Sugar Out / Water In / Squat Challenge Winners!

Congratulations to everyone who participated in this years challenge. Many of you were dedicated and stayed true to the program. We hope you walked away with a better understanding of how what we eat and drink affects us in so many ways! As a group you lost over...

09.28.15 Monday

STRENGTH: Back Squat (5-5-5-5-5) ending at 75 – 85% 1RM WOD: AMRAP 8 Minutes: 5 Wall Balls (20/14) 5 T2B 5 Burpees AP: 200m Run + 50 Sit Ups for Time __________________________________________________________________________ 6:00am BootCamp 3 Rounds 1 minute max...