Member on the month!!!


Cindy Sampson- I am really happy to announce that this months member of the month is Cindy. She comes in everyday and works hard from minute one until the last minute. The funny part is she didn’t even want to do Crossfit. I think she is kind of hooked now. Keep working hard and of course all the coaches are truly proud of you!!!! You deserve it!!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-wall angel
-Goblet squat facing wall
-broad jump
– 10-12 double unders


A. Hang Squat clean – 5 x 3; rest 60 – 90 sec
150 wall balls for time 20#/14#