I hope you all had a great Labor Day weekend. Unfortunately Summer is pretty much over. No more Summer BBQ’s. It’s time to get focused on training and eating healthy on a more consistent basis. Most of you were really consistent this Summer, but then there were a lot of you that went on vacation in July and it all went down hill from there. Time to get back into your regular routine!! 

Regular class hours resume starting at 5:30 am


deadlift 3 x 3

70%, 80% ,90% (based off 1 rm)

Shoulder press

3 x 3

70%, 80%, 90% (based off 1 rm)

CrossFit WOD:

5 rds:

15 wall balls 20#/10′ 14#/9′

30 double unders

*** singles are 2:1