Friday May 24, 2019

***Memorial Day Murph this Monday! Gym will be open around 9:30am and the workout will start at 10am. If you are unable to make it for 10 and still want to do the workout the gym will be open until 1pm, come in and do it whenever you’d like!

Potluck cookout to follow the workout! Bring something to share! There is still plenty of beer in the fridge to drink…everyone stays until it’s gone ;)***

**R.E.D. Friday**

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”


30 Rounds for time:

5 Wall Balls (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

*30 min time cap

Wednesday May 22, 2019

***Barbell Club with Coach Ryan tonight at 7pm***

**Kettle Bell Kitchen order by midnight for Monday delivery**

1) Re-test:

One Rep Max Bench Press

*compare to 4/11 weight

2) “Power Card”

3 Rounds:

400m Run

30 Power Snatches (75/55)

*16 min time cap

Tuesday May 21, 2019

***Have a friend that is interested in CrossFit?! Know a college kid that is home on break?? A work buddy that is looking for something different to do this summer?

Pass the word along! Starting now through the summer we are offering this lovely special, 3 months of CrossFit for just $99/month!***

“Olive Oil”


5 Shoulder to Overhead (95/65)

5 Burpees

-Rest 1 min


5 Front Squats (115/75)

5 Pull Ups

-Rest 1 min


5 Cleans (135/95)

5 Med Ball Sit Ups

-Rest 1 min


5 Deadlifts (185/125)

5 Toes to Bar

Monday May 20, 2019

***Next Monday, Memorial Day, we will be hosting the hero workout Murph. All are welcome, friends and family included! Gym will open around 9:30am, workout will start at 10am. Depending on how many people are here we may do heats (first at 10, second at 10:15). Cookout will start right after and go until everybody goes home 🙂 Just bring something to share.***

1) Re-test:

For time

30 Perfect Push Ups

*compare to 4/9 score

2) “Still Holding On”


750m Row

50 Double Unders

20 KB Swings (53/35)

Friday May 17, 2019

***Friday Night Cookout after the evening classes! Bring a buddy and something to share!***

**R.E.D. Friday**

“U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.”


For time:

25 Thrusters (115/75)

50 Box Jumps (24/20)

75 Deadlifts (115/75)

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

*35 min time cap

Thursday May 16, 2019

***Bring a Friend Day!!!***

1) Push Up Accessory:

-Heavy Set of 3, Weighted Push Ups

(try to go heavier then 4/30)

-4×20 Hollow Rocks

2) “Let’s Party”


10 Shoulder to Overhead (135/95)

10 Toes to Bar

30 Double Unders