Banded Sprints, Sit Ups, Burpees, Run

Registration is now open for our summer programs! Register your kids and teens in our Kids' Summer Program, MWF 9 or 10am, starting June 1. We are also offering week-long summer camps starting in June. We have camps for women, moms and daughters, and even a football program for young men. Ask a trainer for details.

Oly Class starts at 8am. Bring your friends and family in for our FREE 9am class. And stick around for food and friends at 10am. We'll be wishing Jared and Rachel a fond farewell. Bring something to share!

4x 40 m Banded Sprints

40-30-20-10
Sit Ups
Burpees
*200 m run after each round


Double Unders, Lunges, RKB, Push Ups, Power Cleans

Join us tonight for Oly Class at 5:30! We'll be working on the Clean and Jerk!

The CrossFit Open starts THIS WEEK! Don't forget to register here.


30 min AMRAP*
30 Double Unders
30 Lunges
30 RKB 70/53
30 Push Ups
30 Power Cleans 95/65

*1 mile run at 15 min



Run, Russian KB Swings, Push ups, Pull ups, Power Clean, Ring Dips

Oly Class is tonight at 5:30. Tonight we're working on Clean and Jerk, don't worry about lifting heavy, we're working on your form!

All for time

400 m run
3 rounds
30 Russian KB Swings 70/53
20 Push ups
10 Pull ups
400 m Run

15-10-5
Power Clean 135/95
Ring Dips

 

Front Squat 5RM, "Fran"

Oly Class is tonight at 5:30! Don't worry about lifting heavy tonight, we'll show you some drills to perfect your technique.

Front Squat
15 min to find 5 rep max

 

Conditioning
"Fran"
21-15-9
Thrusters 95/65
Pull ups



Optional Accessory Work: Accumulate 1 min L-sit or Superman

WOW (optional workout for the week)
"Jerry"
1 mile run
2k row
1 mile run