Conditioning A. Dynamic Warm Up

B. Back Squat (Build to a heavy 1 Rep)

C. 12 Minute AMRAP

5 Pull Ups

10 KB Swings 53/35

15 Box Jumps 24/20

Olympic Lifts and Skills 

Will be posted on white board.


630pm t0 730pm

Congratulations to John, Kelsey, Greg, Trina, Connor, and Megan.  They all had a great day competing Saturday at the Summer Slam by Crossfit Meridian.  Connor and Megan took 3rd overall.  Thanks also goes out to Steph, Terence, and Seth for being a great support team.





  • Barbell Club in the works! If you are interested in becoming a  Barbell Member ask Seth for more details.
  • We have a new mobility class on Tuesdays for the summer at 10:15. Amber is a CrossFitter herself and she knows what we need. Join Us!
  • 6:30pm BootCamp Monday – Thursday with Coach Tami. 6/18 – 7/10. Come get your Sweat On.
  • Discontinuing Sunday Sessions for the month of July and August. Look for more available hours starting September 1st.
  • Kids’ Fit Class is a Big Hit! If the kid’s are still needing to unload some much needed energy be sure to join us M/W/F @ 10:15.
  • Regular Session times during the July 4th Holiday.
  • July 22 – July 27th CrossFit Games Week: We are open regular session times and days thru Thursday July 24th. We will be closed July 25, 26, & 27th. Be sure to tune into CrossFit Games Week  via live stream to catch all the action!!!


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