The CrossFit Games starts today! Check Facebook for LIVE coverage starting at 9AM. KB Warm Up 30 KBS 2R: 5 Presses + 50; OH Walk Each Side 30 Goblet Squats 30 Single Arm Swings 20 Around the Worlds 20 Halos 10 Windmills 1RM Strict Press WOD 4 Rounds 5 Muscle Ups (15 Burpee Pull Ups) 200m Run 25 Wallballs

You're better today for having done yesterday. Tomorrow you'll be better than today, for having done today's wod. Keep pushing! Body Weight Warm Up 3 Rounds 20 Squats - Side Squats - Pistols 20 Push Ups 10 Strict Pull Ups - Ring Pull Ups - Ring Rows 10 Box Jumps 20 Sit Ups - V Ups - GHD Sit Ups (If you felt good at the first movement in Round 1, do the next movement after the Dash in Round 2). WOD 12 AMRAP 50 Double Unders 15 Power Snatches Rx'd M - 75/135/165/210 W - 45/75

The CrossFit Games starts Wednesday! Want to get in on the action and win some cash? Check out https://crossfitpickem.sportstechapp.com/2018 to pick your Top 10 and win $2 Million, or about 8x what the Games Winner will get (!!!) Friday Afternoon - come get casual and hang out for our 7yr Anniversary - 4:30-8:00. Grab a work out, watch whatever events are on from the Games, and we'll be grilling some food. Just a relaxed time, but also plan to work out. Barbell Warm Up (E

This week flew by, crush the last day! Cardio WarmUp 2 Rounds 250m Row 50 Double Unders 200m Run WOD 6 Rounds 10 DB Hang Squat Snatches (50/35) 15 Burpees 400m Run 15 Candle Sticks 10 Hang DB C&J

Give your all today. It's been a tough week, time to show the week how tough you are. Friday August 3rd is our 7yr Anniversary. We'll be having regular morning classes and then an Open Gym style party from 4-8pm. We'll be showing the CF Games (if possible), workouts for fun, and Grilling up some burgers and food. DB Warm Up 20 Presses 20 Lateral Raises 10+10 Flys and Rows High 10+10 Flys and Rows Low 20 Pull Overs 20 DB Swings 20 Snatches (10 Power, 10 Squat) 20 Thrusters

Get Comfortable being Uncomfortable. We've got a couple of really fun weeks planned ahead to round out our Summer. Find the Joy in the difficult things because nothing Worth doing is easy. The Next SPARK! 6 Week Challenge starts August 13 - Tell your friends! Body Weight Warm Up 3 Rounds 20 Squats - Side Squats - Pistols 20 Push Ups 10 Strict Pull Ups - Ring Pull Ups - Ring Rows 10 Box Jumps 20 Sit Ups - V Ups - GHD Sit Ups (If you felt good at the first movement in Round 1

Great Energy Yesterday! Lot's of strong movement, let's keep it up! August 3rd is our 7 Year Anniversary - We'll be doing some fun things for the afternoon classes! Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters WOD "Squat Snatch Isabel" 30 Squat Snatches (135/95) - Rest (Class Dependent, You'll get as long as time allows)- 30 Muscle Ups (Or 50 Burpee Pull Ups)

Welcome to a brand new week! It's time to shake off that weekend and get back to it! KB Warm Up 30 KBS 2R: 5 Presses + 50; OH Walk Each Side 30 Goblet Squats 30 Single Arm Swings 20 Around the Worlds 20 Halos 10 Windmills 5RM Back Squat WOD "The Chief" 5 Rounds - 3AMRAPs 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats

Let's finish up the week STRONG! DB Warm Up 20 Presses 20 Lateral Raises 10+10 Flys and Rows High 10+10 Flys and Rows Low 20 Pull Overs 20 DB Swings 20 Snatches (10 Power, 10 Squat) 20 Thrusters 20 Sit Ups WOD Teams of 2 12 Rounds 250m Row - 1 Rope Climb 10 Burpee Box Overs 1 Squat Snatch (185/135 12 Rounds Total between the Team. 1 Rows 250m while the other completes the full round, then switch.

It's been a great week so far! Lot's of great movement and hard work, let's keep it up! Today's going to be a long one and a good bit of running because it's going to rain on and off for the next week - so just think of this as getting it out of the way today! Warm Up 2 Rounds 200m Run 10 Lunges 5 Burpees WOD 2 Rounds 800m Run 50 Pull Ups 400m Run 75 Push Ups 200m Run 100 Squats