Alternating on the minute x 20:
Odd minutes – 5x twenty-meter shuttle sprints
Even Minutes – 15 Burpees

Complete 21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean / thrusters (M: 35 lbs, W: 25 lbs)*

*The “dumbbell burpee / hang
squat clean / thrusters” is a
burpee with dumbbells followed by
a hang squat clean and then a

Posted in CF Main Site on 16 August 2016

Free Community Workout
Saturday, September 3rd, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month. (Regular Price $100)

Monday, September 5th

We will ONLY be running the 7:30am and 8:30am classes on Labor Day.

ALL other classes are CANCELED!