Partner WOD: 


20 Minute AMRAP
50 Wall-Ball​(20/14)
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 cal. row
100 Double-Unders
50 Pull-Ups
100 double-unders

*split as needed, one person working at a time

Running Clock​(30 min)

Every 3 min x 5 sets
12 Jump Lunge
10cal Bike
12 Air Squats
10cal Bike
Every 3 min x 5 sets
15 KBS​(1.5/1)
200m Run
10 Hollow Rock
200m Run


It’s Bring a Buddy Day!!!

Have a friend who has been wanting to try out CrossFit??  Bring him/her to any one of our regularly scheduled classes today to try a class on us!!


Ultimate CrossFit Blood Drive
June 30

sign-ups on the bulletin board at the gym