Friday 8.26.16


  • Battle of the Bell VI has been scheduled for Saturday, September 17th @9am. We will host the Battle of the Bell Open WOD the night before, Friday, September 16th @7pm, for those not participating in the actual competition. Check out the "events" page for announcements/more info. Let me know by August 31 at Noon if you want to participate!
  • This Sunday, 8/28 at Noon, Taylor and Colton are hosting a Free Community Workout. Please sign up to save your spot. The goal of these workouts is to introduce CrossFit and our gym to interested individuals, so please help us continue to grow and bring your friends/family!
  • Try out our new Advanced Athlete program for 1 month at your current membership rate. Read more about it here!



Skills and Drills

Arch/Hollow Body Positional Work



For Time
50 Pull-ups
500m Row
50 Push-ups
500m Row
25 Pull-ups
250m Row
25 Push-ups
250m Row


Post scaling options and time to comments.


Mobility Cool Down

Banded Shoulder Distraction