Monday thru Thursday: No Change Friday: Last session will be at 3:30 PM (no 4:30 PM and no 5:30 PM) Saturday: 8:30 AM, 9:30 AM,10:30 AM only (no 7:30 AM and no 11:30 AM) Sunday: Closed
Monday/Tuesday – No Changes Wednesday – Last session is at 4:30 PM Thursday – 8:30 AM and 9:30 AM only Friday – 7:30 AM, 8:30 AM and 9:30 AM only Saturday/Sunday – No Changes
July 4th sessions are at 7:30, 8:30 and 9:30 AM!
We will be judging for the Open on Friday’s from 6PM to 8PM and Sunday’s from 1-4PM. If you are traveling from out of town, please use the contact us link to make a reservation.
Please note the follow schedule changes for the weeks of 12/21 and 12/28 (Note that we have added a 10:30A session on Christmas Eve and New Years Eve): Week of 12/21/15 Monday thru Wednesday: No Changes Thursday: AM Sessions Only: 6:30, 7:30, 8:30, 9:30 and 10:30 Friday: Closed Saturday and Sunday: No Changes Week of
Monday and Tuesday: No Changes Wednesday: AM: No Changes PM: 3:30P and 4:30P only Thursday: 8:30AM 9:30 AM Friday: AM: 7:30A, 8:30A, 9:30A only PM: No sessions Saturday and Sunday: No changes
1. Push Press – 6×2 (Cycle 5) 2. 12M AMRAP (add 2 reps each movement each round 2 Snatches (EX: 115/85 (squat), RX: 95/65) 2 Burpee Pullups ASP 400M Run 3. 3 Rounds NFT 15 GHD Situps 12 Front Rack Reverse Lunges (75/55) 45s Handstand Hold
We now have Yoga classes on Thursday at 6:45 PM and Sunday at 10:45 AM. The cost is $10.
Friday July 3rd – Only sessions will be 7:30A, 8:30A and 9:30A Saturday July 4th – No 7:30A session, no other changes Sunday July 5th – No Changes
We will be closed on Sunday (May 24th) but open on Monday (May 25th) from 7:30A till 10:30 AM.
For those of you who are participating in the CrossFit Open, below is our judging schedule. Please let me know your requested time slot as soon as possible each week. We will only be judging outside of these time slots on an emergency basis. Thanks and good luck! Friday 10:30 AM – 11:30 AM 4:30
Rest Day
Partner WOD – 6M Each Couplet – Partners rotate when 1st movement completed 2M Rest Between Rounds 12 Cal Row Max Goblet Squats (45/35) 2M Rest 20 Du’s Max KBS (55/45) 12 HPC (95/65) Max Burpees  
Our schedule for Christmas Week is as follows: Monday and Tuesday: No Changes Wednesday: Sessions at 7:30A, 8:30A, 9:30A and 10:30A only Friday: Sessions at 7:30A, 8:30A, 9:30A Noon, 3:30P, 4:30P and 5:30P Saturday/Sunday: No Changes  
New Website is Go!
As you may have noticed, our website is wearing some new duds courtesy of the awesome fellas over at Cluster One Media. We love feedback so have a look around and let us know what you think! Here's a screenshot of the old website for comparison... may it rest in peace.
The Crossfit Dietary Prescription
The CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load.


Positive environment with a knowledgeable staff that encourage and support you to become your very best through each and every workout.
Scott Brown
Drop-in from Savannah,Ga! Thanks for the WOD! Will definitely come back when I’m up for work again!
Jacy Vergara
Just Great!!
Fabian Lugo Perez
Great box!
Travis Thorne




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