Derek is making his dream of flying come true during 18.3!


Clean Deadlift
7 Sets of 2 @ 90% of 1RM Clean
Two second pause on each rep at knee level

“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
We are excited to announce that the last Saturday of each month is now “Bring a Friend” Saturday! This is a great opportunity to get that friend in here (for Free!!) that has been wanting to try CrossFit but might be a little intimidated for one reason or another. The WOD’s will be fun and beginner friendly, but also a great WOD for all of our current members. Let one of the trainers know if you have any questions.

“Every day we have plenty of opportunities to get angry, stressed or offended. But what you’re doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You can choose to not let little things upset you.”

~Joel Osteen