Workout of the Day


A. Clean Specific Warm-Up

B. 15 minutes to complete, six sets of:
1 Hang Clean Pull + 1 Hang Clean + 1 Clean
Rest 90 seconds
*Increasing in weight. 
**After the six sets, if you are feeling good, work up to a heavy single clean for today.

C. 20 minutes to complete:
Four sets of:
6 Back Squats
Rest 2-3 minutes
*Same weight for all sets. 

D. For time:
600m Run
21 Wall Balls (20/14lbs)
21 Burpees
400m Run
15 Wall Balls (20/14lbs)
15 Burpees
200m Run
*13 minute time cap. 


Regionals are Over & Schedule Change to Saturday

Congratulations to all of the athletes who qualified to compete in the CrossFit Games this July over the past few regionals weekends. We had the privilege of travelling down to the East Regional last weekend and it is remarkable how capable all of the athletes are. We cannot wait to see what the Games are going to be like this year!

We have made a modification to the Saturday session hours in order to better accommodate peoples schedules. 9am will now be Open Gym (a great chance to perform the Skill WOD or get weightlifting in before the session), with the CrossFit session at 10am and Competitive training at 11am.