Wednesday 7-9-25
3 rounds for time:
35/25cal row
21 pull-ups
Category: Uncategorized
Tuesday 7-8-25
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
Monday 7-7-25
5 rounds for time:
300/250m row
5 power cleans 185/125
Sunday 7-6-25
8 rounds for time with a partner:
40 double-unders
20 sit-ups
– Partners alternate complete rounds.
Saturday 7-5-25
** no kids class this week, but we’ll return next week on 7-12-25
** CrossFit kids class fees will be 15 each, or 3 for 35. Friends of members kids are welcome, but their parent will need to fill out a waiver.
For time:
15-12-9-6-3
Box jumps 24/20
10-8-6-4-2
Overhead squats 115/75
Friday 7-4-25
Happy 4th. We will have a 10:00am class only.
RANKEL
AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run
Thursday 7-3-25
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
Wednesday 7-2-25
21-15-9-21 reps for time:
Sumo deadlift high pulls 95/65
Push presses 95/65
Cal row
Tuesday 7-1-25
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) 50/35
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
Monday 6-30-25
For load:
3-3-3-3-3-3-3
Back squat