Complete Five Rounds for Total Repetitions:

Bench Press, single set, Maximum Repetitions
Immediately followed by,
Pull-ups, single set, Maximum Repetitions

Note: Men’s prescribed Bench Press weight is 135lb. and women’s weight is 85lb. Rest no more than 20 seconds between the Bench Press and Pull-up. This is a potent upper body stimulus, with a surprising metabolic punch. This workout is a slight variation of the famous Coach Greg Glassman “Original Girl” superstar Lynne.


Personal Records!


We are half way through the month of September, and our new Personal Record Board is nearly full with some incredible accomplishments. In addition to the physical accomplishments captured in he image above, there have been numerous accounts of the important mental adaptions to CrossFit as well, including increased self-esteem, positivity, courage and perseverance through challenging life circumstances.


Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Technique & Foundations Class


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