Tonight at 7:30pm our next skills cycle starts.  Come check it out for free if you are thinking about switching from basics to WODS!

Click here to Register for the Police and Fire Games CrossFit Competition on Aug 9th!

Work Out of the DayFront Squat 5-5-5-5-5then,“Annie”50-40-30-20-10 reps for time of:Double undersSitupsPost loads and times to beyond the whiteboard. 

BasicsFor time:5-10-15-20-25 reps of – -medicine ball cleans, 20/14lbs-box jumps, 24/20″1000m row25-20-15-10-5 reps of – -medicine ball cleans, 20/14lbs-box jumps, 24/20″Post time to beyond the whiteboard.