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Great work with Grace people! I saw some great times and even better decisions. Remember, CrossFit and CrossFit isn’t all about calorie burning. There are... Read More

We have the Benchmark workout GRACE for Tuesday. We have been working on cycling the barbell, multiple reps and touch and go. Singles are also... Read More

We are hitting an Open wod for Monday. This is 17.5. STRENGTH 4×10 Barbell Glute Bridge METCON “17.5” OPEN 10 Rounds for Time 9 Thruster... Read More

AMRAP on a Sunday in place of SHRED. Familiar theme though! Classes are at 9 and 10 METCON “Water Pump” AMRAP 20 5 Strict Pull-ups... Read More

Time Cap is 30 Minutes.  Scale accordingly METCON 10 rds: 5 push press 95#/65# 5 burpees Rest 2 min 5 rds: 10 deadlift 205#/135# 10... Read More

STRENGTH Back Squat 30X1 4/4/3/3 We are building to our heaviest triple with a 3 second negative METCON “Mouse Overboard” EMOTM 20 Minute 1 15/12... Read More

Back to EMOTM Style 5 Stations, 4 minutes each station, 2 times through! No burpees but a couple of favorites, including jumping lunges. Let’s continue... Read More

Hey guys. Don’t forget our updated schedule for this weekend. No SHRED. We have regular CrossFit class at 9 and 10 on Sunday. No Open... Read More

STRENGTH Bench Press Warm up One set of 30 reps, LIGHT! Then . . . 10/8/6/4/2 increasing weight METCON “Fight Gone Bad” 3 Rounds Max... Read More

Looks like we might be getting a warm February day. Let’s take advantage of it and get outside! STRENGTH Squat Clean and Split Jerk 1/1/1/1/1... Read More