• Reminder barbell club is Saturday 7 AM. Cost is 20$!
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • CROSSFIT UNKNOWN HERO FUNDRAISER! You’ve probably heard about what we’re going to be doing at the fair. If not all the info is in the link. Grab some buddy’s and sign up! We’re capping it at 11 teams per workout so make sure you pick which ones you want to hit! FUNDRAISER EVENT

Friday is here once again. And that means we get another “Girl Benchmark”. This one is probably one of the most famous benchmarks around that most people have heard of! And crazy enough this use to be what you had to do at your level 1 for CrossFit! Times sure have changed but it’s still one of my favorite benchmarks! Who can complain with being done in just a few minutes?

And pretty funny to see how far crossfitters have come. This video is around 7 years old, alot of these people are still high up in the crossfit world, but man has their fitness changed! That’s what is so awesome about CrossFit! Even the best improve, but that’s the goal of life isn’t it?

FRIDAY 6/29/18

A. “Fran”
Thruster 95/65
*8 min cut off
**Retest from 7/11/17


B. Accessory
3-5 sets:
50′ Single arm OH Carry (LA)
15-20 Hip Extensions
50′ Single arm OH Carry (RA)
20-30 Banded Pull Aparts