12/17/15 – Shoot the Shit on Sunday


This Sunday is another Shoot the Shit session where you can come in and talk with us about anything you’d like (goals for 2016, nutrition, plateaus, anything at all!).  Send us an email and we’ll set up a time for you to come in on Sunday between 10am and 11am.  We want to make sure you are getting everything out of your membership that you are looking for!

CrossFit All Levels

A. Medball V-Ups, :45 ON/:15 OFF x8


15 min AMRAP

6 Hang Cleans

6 Push Jerks

6 Box Jumps (30/24)

Dose Response: Your Pick – Strength Endurance or MAP Based on your goals, select a load that makes this more a strength biased workout or something lighter that elicits more of a conditioning style workout.

Strength Class

A. Back Squat



B. 1 1/4 Front Squats, 3×5

C. Press, 4×5

D. Iron Scap