Workout of the Day


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Thanks to everyone who has followed along with our workouts and our Zoom classes this week! We are so fortunate to have all of you!

Friday's Training:

"Hannah Banana"


10 Toe Raises

20 Alternating Dumbbell Power Snatches

60 Double Unders

Sub 60 Double Hip Taps for Double Unders

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Making Drinks with Michelle part 3! Thursday at 6:30pm on Zoom! See you then!

Here's what you need:

Equipment and Ingredients:

TEQUILA//Vodka/bourbon Fresh Strawberries/Any berry of your choice Fresh Jalapeno *Mint Leaves

*Orange Liquor (Cointreau/Grand Marnier)

Grapefruit Juice (G.F. peel for garnish)

*Lime Juice AND 2 Fresh whole Limes

*Salt in a flat plate/Turbinado Sugar in flat plate

Sugar/Agave syrup and water (bring to boil and stir until sugar/syrup is dissolved, set aside)

Grapefruit soda (San Pellegrino Pompello/Q grapefruit soda)

Ginger Beer

*Club Soda


Shaking tin or Protein Shaker

Mixing glass

Jigger/Measuring spoons

Tall, thin spoon


Strainer/Tea strainer

Rocks glass/Highball...

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Join us at 9am and 5:30pm for CrossFit & a special Mobility with Michelle class at 6:30pm on Zoom!

Tomorrow we will use an odd object for our workout:

How to make an odd object:

Odd object Thrusters

Odd object Squats

Odd Object Ground to Shoulder

Wednesday's Training:

"Mashed Potatoes"

On the 0:00...

5 Rounds of "Sindee"

50 Odd-Object Ground to Shoulder

On the 8:00...

4 Rounds of...

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Play BINGO with us this month! Get your score card here!


You can still sign up for the CrossFit fundraiser online competition that supports affiliates while they are closed! Go to

Workout 1 was released and I've created a custom leaderboard for the gym! If you are registered, let me know and I'll add you!

Support Your Local Box Fundraiser Leaderboard


Join Jared for a Financial Planning Q+A session Tuesday at noon on Zoom! Ask anything financial related! If you can't make it, send us a message with your questions!...

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1. We will be playing Bingo over the month of April! Print your score card and try to get as many "bingo's" as possible. Each one will earn a raffle ticket, and completing your whole card will earn 10 raffle tickets! At the end of the month we will pick 3 winners who will get a new t-shirt/tank top! Get a card here.

2. This week we will only have class at 9am and 5:30pm every day on Zoom.

If you can't make it to class check our Facebook page for a recording to follow along.

3. Jen Is hosting a cooking class with items from your pantry Monday at 6:30pm on Zoom! Here is an ingredient list if you want to follow along:

1 box of pasta

2 onions (or 6 shallots)

4 garlic cloves

1 can tomato paste

1 can anchovy filets (or Worcestershire sauce)

red pepper...

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Join us at 6am, 9am, and 5:30pm on Zoom!

We'll have Yoga on Sunday at 10am same link on Zoom!

Friday's Training:

"Rising Dawn"

For Time:

Buy in: 84 Walking Lunges, then

3 rounds:

36 Single Arm DB Power Cleans

36 Single Arm DB Push Jerks

36 DB Sit-ups

36 DB Goblet Squats

then Cash out: 36 Burpees


We'll be on Zoom at 9am and 5:30pm followed by another cocktail class/virtual happy hour at 6:30pm!

Thursday's Training:



60 Double Unders

30 Dumbbell Reverse Lunges

5 Wall Walks

Scales: 90 singles or 60 Double Hip Taps

Use odd object for DB

Wall Walks

Double Hip Taps

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Join us tomorrow on Zoom at 6am, 9am, and 5:30pm! You'll need an "odd object" for the workout...see below!

How to make an odd object:

Odd object Rows:

Wednesday's Training:


For Time:




Odd Object Rows

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Join us tomorrow on Zoom at 9am and 5:30pm!

Tuesday's Training:

"Kelly's House"

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell


400m = 2 minutes of shuttle runs

Use an odd object in place of DB


Zoom 6am, 9am, 5:30pm

5:30pm - meet at Bobby Hicks Park on W. Mango on the basketball courts!

How to make an odd object: