-Warm Up- 4 Rounds 5 burpees 5 Hollow rocks 5 Arch Ups 5 Box Jumps -Mobility- The Return to suppleness 8 Mins 2min right hip ext band distraction 2 Min Left hip ext…. 2 Min Right inside Thigh Barbell Mash 2 Min Left inside thight Barbell mash -WOD- 10 Min Amrap Jump Rope/Double Under EMOM 4...

-Warm Up- 3 Rounds 10 Squats 15 Push Ups 25 High Kicks each leg -WOD- Run 1 Mile

-Warm Up- Crossfit Warm Up Game Day WOD 4: AMRAP 12: 60 Calorie Row 50 Hand Release Push Ups 40 Games Style Box Jumps (24, 20) 30 Kettlebell Swings (53, 35 ) 20 Front Squats ( 185, 135) 10 Muscle Ups

-Warm Up- 1k Row -WOD- 5 Rounds 20 SDHP 75/55 15 Box Jumps 10 Push Ups -Power Program- DE Bench 45% w/ double chain

-Warm Up- CrossFit Warm Up -WOD- 21-15-9 Med Ball Front Squats Burpees -Power Program- DE Bench 55% w/Chains 12×2 Speed Dead 55% 6×1

-Warm Up- 3 Rounds 25 Double Unders 40′ Squat Walk 40′ Bear Crawl -WOD- 4 Rounds For Time Run 400m 15 Wall Ball 15 Sit Ups

Well for all of you who have been here since day one, Congrats. You have watched this crazy little place we call home just begin to overflow! So many new faces and they are coming faster and faster with every week. So the good news is we are going to reward you. We are raising our prices!! Exciting I know. Wait what?! Well before you all get scared to death,...

-Warm Up- 3 Rounds 10 Squats 10 Burpees -WOD- 5 Rounds For time 15 C2B Pull Ups 15 Push Ups Rest 1 Min -Power Program- ME Upper Day -SPP- 3 Rounds 50 D.U 5 Muscle...