We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!


Level 1
E2MOM for 10 minutes of:
5 Deadlifts (AHAP)
AMRAP in 15 minutes of:
30 Double Unders
20 KB Swings 53#/53#
10 Hand Release Push Ups
Post load and rep total.




Level 2
AMRAP in 20 minutes of:
5 HSPU’s
10 Alternating Pistols
15 Toes to Bar
20 Second L Sit Hold *Counts for 1 rep.





CrossFit Old School
100 Calories on Rower
100 Calories in airdyne
1 Mile Run
Post time.