RING DIPS 15 minutes 8, 6, 4, 2   WtD Ring Dips MARY LOU 6 Rounds 12 Pistols 9 Ring Pushups 6 CtB PullupsRead More

ROLLING THUNDER For Time Buy-in 1k Row 40-30-20-10 • Db Snatch (50/35) 50 Doubleunders Buy-out 800m RunRead More

BACK SQUATS 15 minutes 5, 5, 5, 5 Building LIGHTING THE TORCH 3 Rounds For Reps 2 minutes 16 Rear Step Lunges (95/65) AMRAP Air Squats 1:00 Rest 2 minutes 12 Strict TtB AMRAP Abmat Situps 1:00 RestRead More

WOBBLY BRIDGE 12 Rounds For Time 6 HSPU 9 Box Jump (24/20) 12 Russian KbS (70/53) ACCESSORY 3-4 Sets For Quality 10 Wall Slides 15s Isometric Ring Row Hold 10 Lying External Rotations ea/sRead More

PULLUPS 15 minutes 3, 3, 3 WtD Pullups SATELLITE ARRAY For Time 10-8-6-4 • L-Pullups 400m RunRead More

HAMMER DOWN 15 min AMRAP 12 Deadlift (135/95) 18 Wallballs (20/14) 9 Power Cleans 12 Burpee over Bar   6 Front Squat ACCESSORY 3-4 Sets For Quality 30 sec Russian Twists 30 sec Heel Taps 10 Pallof Press ea/sRead More

OPEN GYM 1PM-2PMRead More

BACKYARD BRAWL 4 on AUGUST 28th (TEAM OF 2) MEMBERS ONLY COMPETITION CLEAN & JERK 15 minutes Build to a Heavy Clean & Jerk KINDLING For Quality & BURN 3 Sets 12-15 Barbell Rows 12-15 Ring Curls Rest 1:00 3 Sets 12-15 Front Squats 12-16 Jumping Lunges Rest 1:00Read More

BACKYARD BRAWL 4 on AUGUST 28th (TEAMS OF 2) MEMBERS ONLY COMPETITION FOLLOW PROTOCOL For Total Reps 20 sec on/10 sec off alt. • Burpees • Toes to Bar x 8 Rest 2:00 20 sec on/10 sec off alt. • Bodybuilders • Abmat Situps x 8 ACCESSORY 10 minutes 10 Y-T-W 10 Ext. Shoulder Rotations...Read More

Name: Jake “JJD” Hodges Age: 31 Occupation: Medical Practice Consultant When did you first start CrossFit? April 2021 Tell us about your sports & fitness background. I grew up playing football and lifting weights but my claim to fame is my run at the 2008 Beijing Olympics for my gymnastics floor routine.. unfortunately I tested...Read More