"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Friday, July 25th

 Please welcome our new member to our crossfit family, Dean James Michael. He was born on Wednesday, July 23rd at 11:18pm. He is a healthy 7lbs 9 oz. Congratulations Heistand family!


Strength

5x5 on each leg DB or KB Lunges, HEAVY!

WOD

10 Rounds for time
5 Pull-ups
5 Push-ups

5 Rounds for time
10 GHD Sit-ups
10 GHD Back Extensions

2 Rounds for time
25 Wall Ball Shots (20/14)
25 Box Jumps (24/20)

Rest 2 Minutes Between Rounds