As Many Rounds as Possible in 20 Minutes of:

10 Box Jumps
10 Dumbbell Clean and Jerks (M:45#, W:30#)
10 Knees to Elbows

Dumbell Press


Traditional CrossFit methodology dictates an individual is capable of training 3-6 times per 8 day period. Nutrition and rest cycles prevailing, we are all able to withstand a handful of workouts per week. It is imperative that our work outside the gym is accomplished, namely post-workout nutrition (protein shake and complex carbohydrates), self myofascial release, and stretching. Exercise is a stimulation of our body’s metabolic processes. With a higher metabolic rate comes a responsibility of greater matenience for our bodies. We must facilitate our body’s changes with proper soft and connective tissue treatment and nutrition.

Taking 5 minutes post-workout to release scar tissue in our fascia, 3 minutes 2-3 times a day to lightly stretch, and having a post-workout shake on a consistent basis will yield great results. Consistently attending classes several times a week will be the focal point of your personal success. Network with other members, meet training partners, motivate others to do the same. As far as being self-motivated, showing up is 90%. Let your training staff take care of the rest. We are here for you!

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