Posts By: joseph

Saturday 02.06.2016

Announcement:  Another Open Season is upon us!  This year is going to be bigger, better, and funnier than even last year.  Some of you are asking what is the “Open”?  The Open is the worlds premier test of fitness.  It is a 5-week long competition with a new WoD released every week for everyone to more »

Saturday 1.30.2016

Announcement:  Yoga today from 9a to 10a!  Bring 2 beach towels with you. Metcon TBA

Friday 01.22.2016

Announcement:  No classes this Saturday Due to Winter Meltdown Crossfit Comp! Strength Floor Press 5×5 Metcon 10 Minute AMRAP 12 Thrusters(63/95) 8 Pull-ups *EMOTM 3 Handstand Push-ups

Thursday 01.21.2015

Announcement:  Due to Coaches and members competing in the Winter Meltdown at Lake Barkley Crossfit we will not have classes this Saturday(1/23).  Sorry for the inconvenience. Metcon 50 Box Jumps(20/24) 50 KB Swings(35/53) 50 Medball Sit-ups(14/20) 50 Ring Dips 50 Medball Sit-ups 50 KB Swings 50 Box Jumps

Tuesday 01.19.201

Announcement:  FitCamp starts tonight(1/19) at 6:15p!  Come give it a try free to all members!  If you want to bring a friend it’s $25 for 4 classes.  Nutrition Challenge informational meetings are tonight and Thursday at 5:15p.  You only need to attend one of the meetings. Strength 3-Position Clean + Jerk Position 1:  Above knee more »

Wednesday 01.13.2015

Announcement:  Want an extra Wod or just want to mix it up a little?  Beginning Tuesday, January 19th, and be held the last two weeks of each month on Tuesday and Thursday at 6:15pm we will be offering FitCamp.  It is a total body workout using body weight movements, kettlebells, running, rowing, and more. Great more »

Thursday 01.07.2016

Strength Floor Press 5×5 *@70-75% of weight lifted on 12/23 Metcon “13.2″ 5 Shoulder to Overhead(73/115) 10 Dead Lifts(73/115) 15 Box Jumps(20/24)

Wednesday 01.06.2016

Metcon With a Running Clock: At the 0:00 2 Rounds 30 Wall Balls(14/20) 15 Chest to Bar Pull-ups At the 5:00 2 Rounds 24 Wall Balls(14/20) 12 Chest to Bar Pull-ups At the 10:00 2 Rounds 18 Wall Balls(14/20) 9 Chest to Bar Pull-ups Metcon 500m Row *2-3 Rounds as time allows EC 4 Snatches more »

Tuesday 01.05.2015

Strength Back Squat 5×5 @ 65% Metcon 12 Minute AMRAP 10 Burpees 25 Double Unders EC Handstand Push-up 10 Unbroken Sets