Support your local box wod 7.PNG


Don't forget to submit your scores for the CrossFit Fundraiser workouts by tomorrow at 3pm!

There is 1 more week for our BINGO! Keep crossing off squares to earn raffle tickets!

If you are interested on Saturday we will be having an outdoor class in the gym parking lot at 9:30am. Social distance guidelines will be maintained. We will also be on Zoom!

Tomorrow we will be practicing for "Murph", a hero workout we do on Memorial Day weekend every year. We are still planning to complete that workout together, so this is a great opportunity to work on these movements.

Friday's Training:


5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

*Sub 10 Odd Object Rows for Pull-ups