1. Buy In
Sumo Deadlift
Once you build to your weight, try to choose a weight that you will use for all three sets. Keep sets smooth, controlled and unbroken.

2. Metcon
For Time:
100 Push Ups
75 Air Squats
50 AB Mat Sit-Ups GPP: GHD Sit Ups
25 Thrusters 105/70lbs GPP:135/95
Choose smart sets that allow you short rest. Steadily chip away at the movements until you get to the barbell. Then fight for your life to hang on.

Log Workout


  • Saturday, January 13th –  Group Class at 9am Cancelled
  • Friday, January 19th – 6pm Group Classes Cancelled

Save the Date

  • Saturday, January 13th @ 9am – Hieroglyphic Hike
  • Thursday, January 11th – Crossfit Open Registration Begins
  • Friday, January 19th @ 6pm – Year End party
  • Saturday, January 20th @ 9AM – Olympic Lifting Clinic