Photo courtesy of Eric Hodson FromTheShell Productions

Just a few friendly reminders…

Please check the lost and found!  It’s starting to get full and we are ready to donate to Goodwill.  Make sure nothing in the bin belongs to you!

Parents-please remember to pick up after the kiddos!  Snacks, sippy cups, bottles and any food items will be thrown away!

School is almost out and we will have our CrossFit Kids program again through the summer!  Please let Shannon or Allison know if your children will be attending.  Cost is $35 per child/per month for Tues and Thurs 10am class.

YOGA is offered on Wednesdays from 08:00am-08:45am and Saturdays from 10:15am-11:15am.  For the Wednesday 09:00 AM athletes…Please do not disturb the yoga class!!!  Class ends promptly at 08:45am and you will be able to enter the gym at that time.


back squat

3 x 5 (add 5 lbs to last workout)

shoulder press

3 x 5 (add 2.5 lbs to last workout)


AMRAP in 20 minutes

400 m run

then 3 rounds…

5 pullups

10 pushups

15 squats

(so 1 ROUND is really equal to the run and 3 rounds of the bodyweight exercises…)


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