12 April 2017


On a Continual Running Clock:
From 0:00 to 10:00,

For Time:

Run Big Loop (Or Row 2K)

Rest as needed then,

From 10:00 to 30:00


As Many Rounds As Possible in 20:00 of,
5 Pull-ups
10 Push-ups
15 Squats



As Many Rounds As Possible in 20:00 of,

5 Handstand Push-ups
10 Single Leg Squats
15 Chest to Bar Pull-ups

Note: Today is our first of several “Murph” preparatory workouts, with the goal of helping the majority of our Athletes complete “Murph” over the Memorial Day Weekend “As Rx’d.” On todays session, Athletes can pick either “Cindy” or “Mary”.


Austin – A True Champion!


Congratulations to Austin who took gold at the 2017 American Cup Brazilian Jiu Jitsu Tournament in the Mens Lightweight Division. Ossssss


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out