CrossFit Nutrition Seminar, 9/9 at 10:30 AM

At the bottom of CrossFit’s theoretical hierarchy for the development of an athlete, nutrition sits as the foundation. And fueling your body with the right amount of quality whole foods are the first two sentences of CrossFit’s world class fitness in 100 words. This is how important nutrition to success with your health and wellness.
We are hosting a seminar on Saturday, September 9th at 10:30 am digging into CrossFit’s nutrition protocols.
Head Coach JR Shortall (CCFT/CF-L3) will lead the seminar diving into the prescription, quality, quantity and implementation.
All are welcome to join us and learn!

7.4.20

Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.

We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest

6.24.19

Metcon
30 Thrusters @ 95/65
90 Double-unders (SC: 45 DUs; 200 singles)
20 Thrusters @ 115/80
60 Double-unders (SC: 30 DUs; 150 singles)
10 Thrusters @ 135/95
30 Double-unders (SC: 20 DUs; 75 singles)

Rest 5 minutes
In 6 minutes, find 1 RM Cluster

July 4th Community WOD!

We are hosting a family and friends community WOD at 9 am on July 4th. Come out and have fun with our community before celebrating the holiday. Our July 4th workout is always a unique mix of movements that we don’t traditionally get to do inside.

We hope you can make it and have some fun with us!

5.27.19

Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.

We will have three heat times: 8:30 am, 9:15 am and 10:00 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest