“Bell-Shocked” For Time 27 Kettlebell Swings (70/53#) Run 800m 21 Kettlebell Swings (70/53#) Run 600m 15 Kettlebell Swings (70/53#) Run 400m 9 Kettlebell Swings (70/53#) Run 200m

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

“Paddle Boat” 3 Rounds Assault Bike 1 mile Row 500m Each round is for time. Transition quickly from bike to rower for best time. Rest 3-4 min between rounds. Total bike/row time (minus the rest)… Tuesday 8-8-17

  “Nasty Girls” 3 RFT 50 Air Squats 7 Ring Muscle Ups* 10 Hang Power Cleans (135/95#) *Sub for MU will be 7 Burpee Pull Ups or 7 Burpees/7 Ring Rows.

“Alverstone” AMRAP 7 1 Power Clean, 30 Double-Unders 2 Power Cleans, 30 Double-Unders 3 Power Cleans, 30 Double-Unders 4 Power Cleans, 30 Double-Unders 5 Power Cleans, 30 Double-Unders Rx – 165/110 Continue adding 1 rep… Friday 8-4-17

Join us this Saturday for the 2017 CROSSFIT GAMES!! We’ll be at Dave and Patricia’s house (see directions below) so bring your swim suit. We’ll play some spikeball and just hang out. Be sure an… 2017 Games Watching Party