10202017

A sneak peek of what goes on at our town crossfit

Base Line (Time)
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Metcon (AMRAP – Reps)
8 Five Minute Rounds

Rounds 1,3,5,7
400 Meter Row
25 Pull Ups

Rounds 2,4,6,8
400 Meter Row
25 Push Ups

3,400 Reps

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''