Thursday 05.21.20


For Time:
150′ Walking Lunge
150′ Bear Crawl
15 Dumbbell Push Jerks (50s/35s)
100′ Walking Lunge
100′ Bear Crawl
10 Dumbbell Push Jerks (50s/35s)
50′ Walking Lunge
50′ Bear Crawl
5 Dumbbell Push Jerks (50s/35s)

Post time to comments.

Question of the Day:
Would you rather only be able to use a fork or a spoon for the rest of your life? And no, a “spork” is not an answer.

CV Bulletin:
Murph sign-ups end tomorrow, Friday May 22nd. Get signed up at the check-in table!

This Saturday’s schedule:

Continue Reading Thursday 05.21.20

Wednesday 05.20.20

Team Tosh Sprints

For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 AbMat Sit-ups
10-8-6-4-2 Deadlifts (275/185)

Post time to comments.

Question of the Day:
What food were you a skeptic on until you actually gave it a try and loved it?

CV Bulletin:
Murph Sign-ups have 3 days remaining

This Saturday, May 23, the 9am class will permanently bump UP thirty minutes to 8:30am! Saturday schedule will be as follows:


Continue Reading Wednesday 05.20.20

Tuesday 05.19.20


Front Squats (135/95)
Kettlebell Swings (70/53)
Toes to Bar

Post time to comments.

Question of the Day:
What’s the last thing you bought online?

CV Bulletin:
Murph sign-ups are live! Speak to a coach at the check-in table to reserve a class spot. Due to class limitations, we will not be accepting drop-ins, friends, or family members for this day. Although we truly believe “the more, the merrier,” we are going to do everything we can to keep everyone safe and to have an awesome time! 

Continue Reading Tuesday 05.19.20

Monday 05.18.20


Weightlifting Complex
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Push Jerk

Roddy Piper
For Time: 
Row 1,000 Meters

Directly into…

3 Rounds:
12 Lateral Barbell Burpees
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

Post heaviest complex load and time to comments.

Question of the Day:
You’re a superhero and can talk to animals but it’s only one species. Which one would you choose?

CV Bulletin:
Memorial Day Murph is one week from today! Sign-up for a heat at the check-in table and a coach will post your name and the class you choose on the whiteboard by the entrance.

Continue Reading Monday 05.18.20

Sunday 05.17.20


Bench Press
Build to a Heavy Set of 5

For Time:
21 Bench Press (135/95)
3 Rope Climbs
15 Bench Press (135/95)
2 Rope Climbs
9 Bench Press (135/95)
1 Rope Climb

Post load and time to comments.

Question of the Day:
What would you name a ship if you owned one?

CV Bulletin:
Sign-ups for Murph classes begin tomorrow, Monday the 18th. We will host one class every 90 minutes and class roster spots will fill up quickly and on a first-come, first-served basis. Be sure to sign up for a class at the check-in table on Monday morning or afternoon. Class offerings will look like the following and up to 15 people will be permitted per class:


Continue Reading Sunday 05.17.20

Saturday 05.16.20


Rock ‘Em Sock ‘Em Robots
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
100 Meter Medicine Ball Run (30/20)
15 Wall Balls (30/20)
200 Meter Run

Post slowest of the three rounds to comments.

Question of the Day:
What’s the best combo?

CV Bulletin:
**Save the Date**
Memorial Day Murph – Monday, May 25

Today’s Saturday classes are at 6:00am, 7:30am, and 9:00am. Starting next week, Saturday May 23rd, the 9:00am class is jumping up to 8:30am!

Link to The CrossFit Journal:
The Perfect Storm: Coronavirus (COVID-19) Pandemic Meets Overfat Pandemic

Continue Reading Saturday 05.16.20

Friday 05.15.20


Strict Press
Build to a Heavy Set of 5

Bavarian Pretzels
5 Strict Press (95/65)
15 Russian Kettlebell Swings (53/35)
5 Strict Pull-ups
15 Push-ups

Post heaviest load and time to comments.

Question of the Day:
What foreign food is the best?

CV Bulletin:
**Save the Date**
Memorial Day “Murph” – Monday, May 25

We are so thankful to be able to come together to perform this Hero workout. Just a few weeks ago, we were unsure if this would even be a possibility but now we can happily say that we get to have this memorial day at our gym. However, to comply with safety regulations, there will be a slightly different format to this year’s Murph. We are going to have several classes on Monday morning and each will be capped at 15 participants. Class sign-ups will be available at the gym starting on the morning of Monday, May 18th and the class roster spots will be on a first come, first served basis. Classes offered will be as follows:


For a second announcement and to commit to radical transparency, the gap between our 7:30am and 9:00am Saturday classes was designed to be a window in which members of each class could spend time together. Just like the locker breaks in high school, we want our members to engage in conversation, laughs, and have some simple hangout time. However, the 30 minute gap is just too large of a time frame for early class members to stick around for and to have 9 o’clockers to come in early. Therefore, starting on Saturday, May 23rd the second Saturday class will move up 30 minutes to 8:30am. But no worries! We are still going to buffer a few minutes for you to be able to chat with your buddies and hangout with people of each class before the start of the second class. Therefore the new Saturday schedule, effective May 23rd, will look as follows:

CV Compete: 6:00am
CrossFit: 7:30am
CrossFit: 8:30am

Continue Reading Friday 05.15.20

Wednesday 05.13.20


Snatch Complex
2 Snatch Pulls + 1 Power Snatch

For Time:
30 Snatches (135/95)

Post heaviest load of complex and time to comments.

Question of the Day:
Which movie star would you choose to play the role of you in an upcoming blockbuster?

Continue Reading Wednesday 05.13.20