1. Monday January 6th, 2019

    TODAY IS START OF OUR 6 WEEK STRENGTH DEVELOPMENT ON THE BACKSQUAT, DL, AND STRICT PRESS. TODAY YOU WILL FIND A MAX FOR EACH AND WE WILL RETEST IN 6 WEEKS. 8 MIN MAX PER STATION: 1. BACKSQUAT MAX 2. DL MAX 3. STRICT PRESS MAX OPTIONAL IF TIME: 10 MIN "CINDY" 5 PULL UPS 10 PUSHUPS 15 AIR SQUATS FIT C…Read More

  2. Saturday January 4th, 2020

    MONDAY IS OUR STRENGTH TESTING DAY: BACKSQUAT DEADLIFT STRICT PRESS GET A NOTEBOOK OR USE YOUR PHONE TO TRACK. Team of 2 30 AMRAP 10 Dumbbell Reps** (50/35) (35/25) 8 Shuttle Runs EVERY 10 REPS ATHLETE DOES 8 SHUTTLE RUNS Complete Full Rounds Before Switching **Dumbbell Reps** 0:00 – 10:00 10 Dumb…Read More

  3. Friday January 3rd, 2020

    MONDAY IS GET YOUR TOTALS ON THE FOLLOWING MOVEMENTS, DL, BACKSQUAT, STRICT PRESS. WE WILL BE DOING A 6 WEEK STRENGTH PROGRAM ON THE ABOVE MOVEMENTS. MAKE SURE YOU ALL HAVE A BOOK OR WAY TO KEEP TRACK OF YOUR NUMBERS. 1. JERKS FROM THE RACK: WORK UP TO A HEAVY 2-2-2-1 2. 6 RDS 10 JERKS 85/115 100M S…Read More

  4. Thursday January 2nd, 2019

    HAPPY NEW YEAR TO ALL MY PEEPS! This year we will be doing 6 week cycles on specific strength movements. Starting Jan. 6th, we will assess all you lifts and start with a total. Who's ready to get stronger?! There are 5 Pillars of Health Sleep Nutrition Training Mindset Relationships “Cheaper By Th…Read More

  5. Tuesday December 31st, 2019

    HAPPY NEW YEAR'S EVE WOD! 9AM ONLY TODAY! GROUPS OF 2! 30 SYNCHRO BURPEES 42-30-18 OH SQUAT 55/75# BOX JUMP OVERS 30 SYNCHRO BURPEES 42-30-18 OH LUNGES 55/75 BOX JUMP OVERS 30 SYNCHRO BURPEES BOOYA!…Read More

  6. Monday December 30th, 2019

    NORMAL HOURS TODAY! SELF-DIRECTED CLASSES AT 5AM, 6AM, AND 9AM. TUESDAY-9AM ONLY WEDNESDAY-OFF THURSDAY-NORMAL HOURS 1. DL-FIND A HEAVY 2 REP DL, REPEAT 3X 2. WOD: "JT" The JT WOD is CrossFit’s very first hero WOD. 21-15-9 HSPU RING DIPS PUSHUPS JT is named in honor of Petty Officer 1st Class Jeff…Read More

  7. Friday December 27th, 2017

    SELF-DIRECTED CLASSES TODAY SO WE CAN WATCH OUR SON DANIEL PLAY SOUTH CAROLINA UNITED FC AT ESPN WIDE WORLD OF SPORTS! 5AM, 6AM, 9AM, 5PM. COACHES WILL BE THERE AT 5PM. “Home Alone” AMRAP 19: 12 Burpees 25 Air Squats ONE WOD FOR EVERYONE! ENJOY! USE CHIPS TO COUNT ROUNDS…Read More

  8. Monday December 22nd, 2019

    HOLIDAY HOURS ARE POSTED: MONDAY: NORMAL HOURS TUESDAY: CLOSED CHRISTMAS EVE! WEDNESDAY: CLOSED MERRY CHRISTMAS! THURSDAY: 9AM ONLY FRIDAY: 5AM, 6AM, 9AM, 5PM 12 DAYS OF CHRISTMAS WOD! 1. ROPE CLIMB 2. DB FRONT SQUAT 35/55# 3. PULLUPS 4. DB THRUSTERS 35/55# 5. PLYO PUSHUPS 6. WALKING LUNGES WITH DB …Read More

  9. Saturday December 21st, 2019

    HOLIDAY HOURS ARE AS FOLLOWS: MONDAY DECEMBER 23ND: NORMAL HOURS TUESDAY DECEMBER 24th: NORMAL HOURS WEDNESDAY DECEMBER 25TH: CLOSED ALL DAY THURSDAY DECEMBER 26TH: CLOSED ALL DAY FRIDAY DECEMBER 27TH: 5AM, 6AM, 9AM ONLY SATURDAY: 9AM SATURDAY SURPRISE WOD!…Read More

  10. Friday December 19th, 2019

    FRIDAY EVENING, 5PM AND 6PM THERE WILL BE NO CLASSES. WE APOLOGIZE FOR ANY INCONVENIENCE. SATURDAY SESSION WILL BE 9AM! 21-15-9 DB SNATCH 35/55# TTB CTB PULLUPS BUY-OUT IS 800M RUN FIT CAMP: "HELEN" 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups FIT & 50! SAME AS F…Read More