July 11, 2024

Teardrops on my guitar

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing! The East gym will be closed for classes all day on Saturday, July 13th for the event. We will close the East [...]
View the Workout See the Whiteboard

10 min to establish max height seated box jump

5 Rounds
15 Front Squat 135/95lbs
75 Double Unders
2 Legless Rope Climbs
18 min cap
-Scale front squats to 50%
-Scale LRC to RC, 5 Strict Pullups or 7 Ring Rows each

Accessory Work:
Every 2 min for 9 Rounds
Bench Press 3×2 at 78% 1RM
Bench Press 3×2 at 83% 1RM
Bench Press 3×1 at 88% 1RM

3 min quad smash per side
3 min achilles/calf smash per side

CrossFit Class Memberships

Check out our programs

Dropping In?

Here's the rundown

Don't Need Classes, Just a Place to Lift?

See our Unlimited Open Gym and Personal Training options