Push jerk
jerk, then rack the bar, rest 10 sec and complete another jerk

3 sets @ 80% (6 total reps)


4 rounds for times:
20 KB swings (55/35)
15 burpees
rest 90 sec between sets

*Score slowest round



Level 2 is now up and available, search under WOD on the left hand side of the site.

Summer pump cycle is now up and available as well, search under WOD on the left hand side (under level 2) for more details.


Keep your calendar open:

Saturday, June 13th- We are having an evening paleo potluck here at the gym and hope that many of you will be able to make it! It will start at 6:00 pm. There is a sheet posted on the display case in the lobby for this event – please write your name and what you plan on bringing so that we don’t have duplicates and can account for the number of people attending.

Friday, June 19th at 7:00 pm we will be bringing back movie night! I am accepting movie suggestions and will let you know what the winner is. Food will be provided and, again, BYOB. Please bring lawn or beach chairs with you, as seating is limited.

Saturday, June 27th 8am-10am we will be holding our very first swim clinic! We will be covering the basics and mechanics of the Freestyle Stroke or commonly known as the “front crawl stroke.” This clinic is not for anyone who doesn’t know how to swim but rather for the crossfit athlete who is looking for expert advice on how to move more efficiently through the water and introduce swimming into their fitness toolbox. (If you are interested in private lessons to learn how to swim please contact Tyler for more information.) During this clinic our goal will be working on streamlining our body position in the water, breathing techniques and learning how to kick properly. There will be lifeguards and coaches on deck to ensure proper water safety measures are in place. Please remember to bring goggles, swim suits, towels, swim caps (females) and flip flops.


LOST AND FOUND: Please look through the lost and found items this week. Next weekend any items left in the lost and found will be discarded. Make sure you look through it – there’s some nice stuff in there!!