"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

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, December 12th


Clean? Who wants to do that?  Crossfitters!!!



Strength


4 x 8 Blocking Pullups...C=C2B or ButterFly S=Kip A=Kip Swing 
Each time you drop the object between feet, perform 10 Hollow Rocks
4 x 6 Australian Bar Pull (2 Sec Pause at Top)


WOD


Airdyne Sprints
6x 1:00 for max calories
Rest as needed

10 Minutes of Mobility Work on Your Own. Leave feeling loose and relaxed after a great week!