Thanks for being so awesome guys! We had lots of visitors last week! Let’s encourage them to stick around and make our gym better! I don’t feel like anyone regrets doing CrossFit who’s really been doing it well for a period of time, same for these folks who took the chance, stopped in, and made it happen 🙂


Monday: Max Rounds in 15 Minutes of: 1 L-Pull-Up, 3 Strict Pull-ups, 5 Kipping Pull-ups, 9 Burpees Over Bar. Each 3 Minutes do 9 Front Squats 155/105

Tuesday: Isabel For time: 30 snatches 135/95. Yep that’s it 🙂

Wednesday: 3 Rounds for Time of 400m Run, 21 Push-ups, 12 KB Swings 70/53

Thursday: Back Squat, Max 5, and a set of 20 all out afterwards

Friday: Drag Races! Bench 3 Reps HEAVY, Row 300m ALL out! 5 Rounds, rest as needed

Saturday: “359th HellFighters”: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!!

Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20