Complete the following for time:
25 Air Squats
8 Ring Muscle-ups
50 Air Squats
10 Ring Muscle-ups
75 Air Squats
12 Ring Muscle-ups

Goal: 10:00
Time Cap: 13:00

Cash Out
3 Sets of:
10 DB Lateral Raise
10 DB Front Raise

A. In teams of 2:
600 Meters Sled Drag
600 Meter KB Farmers carry

B. Complete 5 Rounds of:
20 GHD Back Extensions
20 GHD Reverse Hyper *with medball

C. 1km row

Josh Everett Weightlifting Clinic
Saturday, April 15th, 10am – 1pm

The new date of the clinic will be April 15th. For those of you that are not able to attend due to the new date, we are truly sorry that we had to make this last minute change. We have 6 spots available for this new date. Please sign up at the front desk if you are interested!


Eli’s Heroes CrossFit Team Competition Update

Early registration has extended to Friday, April 14th. After that, prices will increase to $150 per team. We have also added more spots for teams to register! Check out our “Special Events” tab to find direct link to register for the CrossFit Comp or the 5K Run/Walk. Competition standards and workouts are posted on our “Special Events” page as well.