We hope you enjoyed the Christmas Break ….. Now it’s “3-2-1 Go” and back to work!

Evolution A:

As Many Rounds As Possible in 5:00 of,
Double Under, 30 Repetitions
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Chest to Bar Pull-up, 6 Repetitions

Rest as needed then,

Evolution B:

Every Two Minutes for 14:00 (7 Rounds)

Overhead Squat, As Many Repetitions As Possible (PVC up to 135lb.)

Note: Use Evolution A as “Training” and Evolution B as “Practice”. The Overhead Squat was defined by Coach Glassman as, “The King of the Squats” and is a super challenging skill. However, the skill also helps refine and develop all the other variations of Squat combined! Plus, with the CrossFit Games Open approaching quickly, we need to be ready for the “Unknown and Unknowable!”


3-2-1 GO! ~ Krav Maga Update

The next advanced Krav Maga series will commence in January, 2018. The combined Orange and Green Belt is ONLY OPEN to current Yellow and Orange Belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. This class will meet on Wednesday’s from 6:15PM to 7PM.

The next White to Yellow Belt series will begin in February, 2018. The exact day of training is TBD. Sign-up is available at HQ.


January 2018 – Schedule Update

Beginning in January, the 10AM Class will only be offered on Friday for the CrossFit Hero Workout and upcoming CrossFit Games Open Workout. The 5PM Class will be offered on Monday and Wednesday and on Tuesday and Thursday the 5PM class will be Bag Class from 5:15PM to 6PM. The gym will be open everyday during non-scheduled training for Keyholder Access. To sign up for Keyholder please check with Coach.


Wednesday Special Programs

Light WOD (All Classes Begin with LIGHT Session)



Facebook Comments