Happy Birthday, USA! 

We hope everyone has a happy and safe holiday weekend!

CLASSES ARE BEING HELD TODAY AND TOMORROW AS USUAL!Only 5 spots left for the OLY SEMINAR on the 19th!

Sign up here for Foundations Classes
Starting July 7th  – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Sign up here for Bootcamp — Next Session Starts July 20th
CrossFit Bootcamp – Mon, Weds, Fri @7:15am
Too Sexy Bootcamp – Mon, Weds, Fri @ 7:00pm

Saturday 090704
3 Rounds For Time:
10 Pullups
10 Front Squats
10 Burpees

Post Loads and Time to Comments.

 Today’s Fitness Article Links
Dumbass Diets, Part 135
You Look Fabulous
Getting CrossFit, Day 20: Almost There

Only 5 spots left for the OLY SEMINAR on the 19th!

Sign up here for Foundations Classes
Starting July 7th  – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Sign up here for Bootcamp — Next Session Starts July 20th
CrossFit Bootcamp – Mon, Weds, Fri @7:15am
Too Sexy Bootcamp – Mon, Weds, Fri @ 7:00pm

Friday 090703
Press
5-5-5
–Rest–
AMRAP in 12 minutes of:
Row 250m
10 DB Split Cleans

Post Loads and Time to Comments.

 Today’s Fitness Article Links
Low Level Aerobic Activity
How To Add 110+ lbs To Your Lifts
Getting CrossFit, Day 19: Nasty Girls

Dumbbell Split Cleans — How To

On Sunday, July 19th, we will host Coach Chris Wilkes of CrossFit Chesapeake for an OLYMPIC WEIGHTLFITING SEMINAR!  Spots are filling up! More info here!

Sign up here for Foundations Classes
Starting July 7th  – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Thursday 090702
For Time:
25 Ring Dips
Run 400m
25 Pushups
Run 400m
25 Handstand Pushups
Run 400m

Post Time to Comments.

 Today’s Fitness Article Links
What’s Your Motivation?
Rules for Robots
Getting CrossFit, Day 18: Seeing The Benefits

Handstand Pushup Progressions

On Sunday, July 19th, we will host Coach Chris Wilkes of CrossFit Chesapeake for an OLYMPIC WEIGHTLFITING SEMINAR!  Spots are filling up! More info here!

Sign up here for Foundations Classes
Starting July 7th  – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Wednesday 090701
Deadlifts
3-3-3
–Rest–
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Loads and Time to Comments.

 Today’s Fitness Article Links
Look At Me, I’m Skinny
The Little Voice Inside Your Twinge
Getting CrossFit, Day 17: Getting Closer

Cross Country Helen (hang with this video…it’s a little slow starting)

On Sunday, July 19th, we will host Coach Chris Wilkes of CrossFit Chesapeake for an OLYMPIC WEIGHTLFITING SEMINAR!  Spots are filling up! More info here!

Sign up here for Foundations Classes
Starting July 7th  – Tues, Thurs @ 7pm (meets 4 times)
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Tuesday 090630
“Six Shooter”
6 Rounds for Time of:
6 Squat Cleans (135/95)
6 Pushups
6 KB Swings (52/35)
6 DB Thrusters (35/22)
6 Pullups
6 Burpees

Post Time to Comments.

 Today’s Fitness Article Links
Freezer Essentials
Way Cool Gym
Getting CrossFit, Day 16: The Filthy Fifty

1 Frail Girl vs. 6 Strong Men