Saturday – regular

Sunday – CLOSED
Monday – 9 am and Noon

I have posted 4 weeks worth of accessory work on the board, along with checklists to check off as you do them.  These have been divided into 3 categories:  Strength, Gymnastics, Cardio.  In our strength section you will notice a little nugget for this week and next – 100s.  Tom has been doing this for a few weeks now and I started on thursday.  It’s a great way to get STRONG with a high rep, lower weight bias.   Tom has definitely seen an increase in strength and stamina!   You can pick 1 or 2 movements per week and do them once or twice a week. Increase weight each week…  Try it for 30 days!

Why do ACCESSORY work?

  • You are struggling with Pull ups, HSPUs, push ups, DUs and Muscle ups
  • You want to get stronger
  • You want to compete
  • You want to get faster
  • You need to finesse your skills
  • You want more crossfit in your life
  • You want MORE!


For time

400 Meter Run

50 Double Unders

40 Goblet Squats 24/16

30 ring push ups

40 box over burpees

50 lunges

400 Meter Run

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