Schedule –

  • Strength – Front Squat – 3 x 5 @ 80%-90% of 1RM (Start at 80% and attempt to increase each set)
  • Conditioning – For Time
    • Row 1k
    • 75 Wall Balls (20#/14#)
  • Accessory – 2 min plank + 1 min hollow hold
  • Stretch

Congratulations to Chris N. on finishing 2nd in his bike race this past weekend.

PJ’s Movie Corner

We will be offering two AHA Heartsaver First Aid/CPR/AED certification classes. The first set of classes will be held on July 18th and July 25th from 8 pm to 10 pm. The second class will be on Sunday, July 22nd from 4 pm to 8 pm. Cost is $65 per individual. CrossFit member discount is $55. Sign-up sheets will be left at the front desk. For more information, email Heather @
Big Brian N doing some sand burps!



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