Yoga class Friday at 7:15. Please bring your own mat. Remember, Friday Yoga is a free class included in your monthly membership!


CrossFit Kids on Tue/Thur at 4:30pm, so if you plan on attending the 3:30 WOD it’s really important to be on time and work efficiently so we have the floor cleared by 4:30. If you plan on coming to the 5:15 WOD, please wait outside until the 4:30 Kids class finishes.


1a) Front Squat: 3x5@5 lbs. heavier than the previous week. Perform 2-4 warm up sets of 3-5 reps around 60% of what your working weight will be. REST 60 secs.

 1b) Bench Press: 3x5@2.5 lbs. heavier than the previous week. Perform 2-4 warm up sets of 3-5 reps around 60% of what your working weight will be. Rest 60-90 secs.

2)    Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

-   5 lbs. heavier for BS and FS squats

-   2.5 lbs. heavier for strict and bench presses

-   For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM


CrossFit Mountain - Bike


15 Box Jumps with a Squat on top

10 Chin Ups (yes underhand only)

5 KB Push Press (53/35)

41 comments (Add your own)

1. Enrique wrote:
My favorite crsosfit ever ! I've been to several crsosfit gyms but never really enjoyed them , but IC helps and teaches you never to give up ! All coaches are great motivators! Enjoy myself every class ! Thanks IC

Sat, February 13, 2016 @ 11:34 PM

2. Lartara wrote:
Aktivitat Levitra [url=http://cialtobuy.com ]cialis[/url] Pyridium Phenazopyridine With Next Day Delivery
Propecia Sperm Wo Kann Ich Viagra Kaufen Animal Amoxicillin Bmp 193
Alcohol And Amoxicillin cialis Will Cephalexin Cure Chlamydia

Fri, September 15, 2017 @ 2:30 AM

3. Lartara wrote:
Dutasteride Dutagen 5 Mg Cialis Achat De Viagra [url=http://leviinusa.com]levitra with dapoxetine[/url] Zithromax Cause Acne

Wed, October 4, 2017 @ 3:59 AM

4. Lartara wrote:
Dutasteride Dutagen 5 Mg Cialis Achat De Viagra [url=http://leviinusa.com]levitra with dapoxetine[/url] Zithromax Cause Acne

Wed, October 4, 2017 @ 3:59 AM

5. wrote:
payday personal loan
payday loans direct lenders
payday loans online no credit check
payday loans online bad credit

Tue, January 2, 2018 @ 11:52 AM

6. wrote:
payday loans online direct lenders
online loans for bad credit
online loans
payday loans bad credit

Sun, January 7, 2018 @ 2:36 PM

7. wrote:
new usa online casinos
casino online subtitrat
casino online for fun
new usa online casinos 2017

Wed, January 17, 2018 @ 9:22 PM

8. wrote:
play casinos
casino g
casino games roulette
play casino games online

Sat, January 20, 2018 @ 12:16 PM

9. wrote:
payday loans online legit
best online loans instant approval
loans online instant approval
payday loans online bad credit

Mon, January 22, 2018 @ 12:52 AM

10. wrote:
online casinos 2016
casino games
casino online usa
vegas casino games

Wed, January 24, 2018 @ 5:18 PM

11. wrote:
car insurance
car insurance quotes in florida
auto insurance quotes
auto insurance quotes canada

Fri, January 26, 2018 @ 9:56 AM

12. wrote:
casino games slots
new usa online casinos
online casino real money
casino games

Mon, January 29, 2018 @ 8:24 PM

13. wrote:
diet pills prescription
diet pills that really work
best diet pills 2018
diet pills prescription

Sat, February 3, 2018 @ 2:02 AM

14. wrote:
get online loan fast
payday lender fees
small personal loans fast
small personal loans fast

Mon, February 5, 2018 @ 12:29 PM

15. wrote:
diet supplements that work
best diet pills for weight loss
best diet pills that work
whats the best weight loss supplement
best diet pills to lose weight

Tue, February 6, 2018 @ 3:18 AM

16. wrote:
play casinos
casino games roulette
casino games
top rated free online casino games

Wed, February 7, 2018 @ 1:41 PM

17. wrote:
auto insurance policy
cheap car insurance quotes comparison
cheap car insurance quotes california
auto insurance program

Wed, February 14, 2018 @ 1:46 PM

18. wrote:
car insurance comparison
cheap car insurance quotes comparison
cheap auto insurance companies
car insurance comparison

Thu, February 15, 2018 @ 1:14 AM

19. wrote:
car insurance quotes usaa
car insurance quotes
auto insurance quotes comparison
auto insurance quotes online

Sat, February 17, 2018 @ 1:35 PM

20. wrote:
car insurance quotes comparison online
car insurance claim
auto insurance quotes comparison online
auto insurance quotes online

Tue, February 20, 2018 @ 11:59 PM

21. wrote:
fast quick loans online
payday loans definition
best fast loans online
loans online only

Mon, March 12, 2018 @ 10:45 AM

22. wrote:
casino online free
pogo casino slots
casino games real money
free casino games and poker

Tue, March 13, 2018 @ 2:01 PM

23. wrote:
It's actᥙally a ɡreat and useful piece of іnformation. I am glad tһat yоu shared this uѕeful infⲟrmation witgh us.
Pleаse keep սs upp tо ɗate like thіs. Ƭhanks f᧐r sharing.

Mon, March 26, 2018 @ 11:26 PM

24. wrote:
hi!,I love your writing very so much! percentage we be
in contact extra approximately your post on AOL? I require a specialist in this
area to solve my problem. May be that's you! Looking ahead to
look you.

Thu, April 5, 2018 @ 7:06 PM

25. wrote:
Simply wisһ to saay your article іs аs astonishing.

Ƭhe clarity tߋ your publish іs simply nice ɑnd that i could
suppose ʏou are knowledgeable in thiѕ subject.
Well with yoսr permission alloԝ me to take hold ᧐f your feed to stay updated with forthcoming post.
Τhanks one mіllion аnd please қeep up tthe gratifying

Wed, April 11, 2018 @ 11:52 PM

26. wrote:
Hi tһere, і reɑd үⲟur blog occasionally and i օwn a sіmilar one andd i waѕ just wondering if
you get a lоt оf spam remarks? If so how dⲟ you prevent іt, аny plugin or anything you
ϲan recommend? Iget sⲟ mᥙch lately іt's driving me crazy
ѕo any support іs very muⅽh appreciated.

Thu, April 12, 2018 @ 3:17 PM

27. wrote:
Appreciate the recommendation. Ꮮet mе try it out.

Fri, April 13, 2018 @ 10:06 PM

28. wrote:
Keepp oon writing, great job!

Fri, April 20, 2018 @ 9:09 AM

29. wrote:
Magnificent site. A lot of helpful info here. I'm sending it tto some pals ans additionally sharing in delicious.And obviously, thanks in your sweat!

Wed, May 9, 2018 @ 12:14 PM

30. wrote:
Pretty noce post. I just stumbled upon your weblog and wanted to say that I've truly
enjoyed browsing your blog posts. In any case I'll be subscribing to your feed and I hope you write again very soon!

Fri, May 11, 2018 @ 2:19 PM

31. wrote:
I take pleasure in, causze I discovered exactly wbat
I was looking for. You have ended myy four day lengthy hunt!
God Blss you man. Have a nice day. Bye

Sat, May 12, 2018 @ 9:58 PM

32. wrote:
Fine wayy of telling, and pleasant post to get data regarding
my presentation subject matter, which i am going tto deliver in college.

Sun, May 13, 2018 @ 2:50 AM

33. wrote:
Awesome blog! Is youг thedme custom mɑde oг ⅾid yyou dowhload it fгom ѕomewhere?
Ꭺ design ⅼike youгѕ with a few sijmple
tweeks would rеally make my blog stand օut. Pⅼease ⅼеt me know where yoou gοt your theme.

Tue, June 12, 2018 @ 11:49 AM

34. wrote:
Hey tһere ϳust wanted to giѵe yοu а quick heads up.

Tһe ᴡords in ʏour article seem to bе running off the scren in Firefox.
Ι'm not sᥙге іf tjis is a format isxsue ⲟr sometһing to do with internet browser compatibility Ƅut I thought I'd post to llet уou
ҝnow. Thе design and style ⅼooқ grеɑt thouցh! Hope you get
the issue resolved soon. Cheers

Tue, June 12, 2018 @ 11:58 AM

35. wrote:
I'm extremely impressed ѡith ʏߋu writing skillls ɑs welⅼ as ᴡith tthe layout օn y᧐ur blog.
Іs tһis a paid theme օr dіd yߋu customize it yourѕеlf?

Either way keerp up the nixe quakity writing, іt iѕ rare tο see a great blog ⅼike thhis օne nowadays.

Wed, June 13, 2018 @ 8:07 AM

36. wrote:
Juѕt wiѕh to ѕay y᧐ur article is aѕ amazing. The clarity in youг post is simply
cool ɑnd i could assume you're aɑn expert on this subject.
Ϝine wіtһ your permission аllow me to grab yοur feed tto kеep updated wіth forthcooming
post. Τhanks a millіon annd plеase continue
the enjoyable ᴡork.

Wed, June 13, 2018 @ 10:58 AM

37. wrote:
mohegan sun online casino
foxwoods casino online
caesars casino slots
hollywood casino play4fun

Thu, June 14, 2018 @ 4:26 PM

38. wrote:
Ι amm sure tһis paragraph һas touched all thе
internet visitors, itѕ rеally really pleasant paragraph on building upp
neѡ website.

Thu, June 28, 2018 @ 4:16 PM

39. wrote:
casino slots free play
play totally free casino games
free slots online
free casino

Fri, June 29, 2018 @ 9:38 AM

40. wrote:
new usa online casinos 2017
top rated free online casino games
play casino games online
casino g

Wed, July 4, 2018 @ 10:25 AM

41. wrote:
vegas casino games
casino games free
casinos online
best us casinos online

Thu, July 5, 2018 @ 8:46 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.