Flex Friday

Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window: Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 1.)Barbell Hip Thrusts. – 3 sets of 6-8 reps. – Rest 90sec....

Simone Biles

I’m sure you have all seen the media on Simone Biles choosing to withdraw from the team competition in Tokyo. As involved in gymnastics as I am, I keep getting asked my opinion on it.  I’ll just say I’m extremely proud of Simone for having the courage to have a voice...

Farewell…

Here’s a good chunk of our 6am crew this morning, wishing Jhoyner well. She really fit right in to this group, but she is moving to Virginia.  Best wishes Jhoyner.  Looking forward to your visits! Wednesday July 28th  Metcon “Cardio Wednesday!” 40min. to...

Correction from yesterday

regarding the schedule change:  there isn’t a CrossFit class at 5:30pm, only bootcamp.  The blog will be reflected, but please make a note of that.  My mistake. Tuesday July 27th Weightlifting Push Press (Week 4 “DELOAD”) After warm up sets complete: Set...

Reminder about the the new schedule

Hi all! Just a reminder that tomorrow is the start of our new schedule, with bootcamp being shifted back to 5:30pm and CrossFit will now be offered at 6:30 and 7:30, rather than 7pm. See below: Bootcamp: 5am and 5:30pm Crossfit: 6:15am, Noon, 4:30, 6:30 & 7:30pm...