Daily Workouts

May 16


2 Rounds:
20 Tib Raises
10 SL Elevated Calf Raises (EL)
15 KB Pull Overs on Bench
1:00 Front Rack Opener
2:00 Couch Stretch
2:00 Childs Pose
2:00 Double Chest Stretch
Clean Complex (E90s x 8 )
E90s x 8
Clean Technique
1 Clean Pull
+ 1 Yo Yo Clean
+ 1 Jerk
1 Clean and Jerk

* Climb if technique allows
Metcon (4 Rounds for reps)
1. 20 Plate G2OH
2. 10 Front Squats with Plate
3. Max Plate Hops
Metcon (Time)
3 Rounds
15 Thrusters (115/80)
15/12 Cal Machine
15 T2B
15/12 Cal Machine

3 Rounds
12 Thrusters (95/65)
15/12 Cal Machine
12 T2B
15/12 Cal Machine

3 Rounds
12 Thrusters
12/10 Cal Machine
12 Hanging Knee Raises
12/10 Cal Machine

Training Notes

April 15, 2022

View All

Helpful Links


Training Notes for programming cycle beginning April 18th are now posted.

Congrats to Coach Shelby Neal and member Emily Beroth who have qualified for the 2022 CrossFit Games Semi-Finals after placing in the top 100 in North America for the individual quarterfinal qualifier.  Shelby will be competing at the Mid-Atlantic CrossFit Challenge ( in Knoxville May 27-29th and Emily will be competing at the Granite Games ( June 3rd – June 5th.  The top 5 athletes from each Semi-Final will qualify for the WorldWide NoBull CrossFit Games in Madison, Wisconsin later this summer.  Way to go ladies!

Congrats again to all those who participated in the 2022 CrossFit Open!  We had 19 individual and age-group qualifiers qualify for the Quarterfinals.  More importantly, we had a great time coming together as a community to challenge ourselves and cheer each other on.  The age-group quarterfinal qualifiers are still coming up! – 12th State qualifying athletes will compete Thursday April 21st through Sunday, April 24th.

Save the date for Memorial Day Murph!  We will come together as a gym and community on Monday May 30th to honor our servicemen and women with a traditionally challenging workout, both mentally and physically.  Please plan on joining us!