Day

May 4, 2016
“The coaches are great and make sure you are in proper form which I really needed. Everything is at your own pace and all the other gym members were so supportive.” -Susan K.
Read More
“Awesome facility with even better people. This box has figured out a formula for an atmosphere that houses elite athletes with a competitive zeal, all the while dodging the intimidating stigma that often comes with elite boxes. Challenging for the established CrossFitter yet still inviting to the novice-level athlete. Large elite box service and coaching...
Read More
0 – 2:00  Max Strict HSPU (2:00) 2-3:00 REST (1:00) 3 – 5:00  Max Ring Dips (2:00) 5 – 6:00  REST (1:00) 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) 8 – 10:00  REST (2:00) 10 – 20:00  AMRAP (10:00, work on good ROM, don’t count rounds) 3 SHSPU 5 Ring Dips 7...
Read More
A.  7:00 OTM  1 Power Clean + 1 Hang Squat Clean B.  14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls 15 Power Clean (155/105) 20 WallBalls 10 Power Clean (185/125) 10 Wall Balls *Max Power Clean in time remaining (205/140) **athletes can choose one weight for P. Cleans across
Read More
A.  Bench Press  5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B B.  18:00 Partner WOD – one work/one rest 20 Burpee over Erg (partners split reps) 20 T2B (partners split reps) 200 Meter Row (each partner)
Read More