Run Burpee Run


Four rounds for time of:
Run 400 meters
25 Burpees, jumping to a target 6″ above your reach.


Clean and Jerk every minute on the minute for 15 minutes. Try to increase the weight for each rep.

Tabata Tabata


Tabata Double Unders
Tabata Kettlebell Swings, 1 pood
Tabata Row for calories

Record Tabata Score for each movement.

Burgener Warm-up,
and Skill Transfer Exercises

Beginners use PVC, Intermediates and Advanced use bars.



It’s Maria’s birthday workout!

10 rounds for time of:
5 Wall Ball Shots, 20/14 lbs
2 Man makers, 35/25 lb Dumbbells

Practice Kipping Pull-ups or Butterfly Pull-ups,
Then five Pull-ups with good form, every minute, on the minute for five minutes.



Dan R. on the Pulp toss.


21-15-9 reps of:
Clean 135/95 lbs
Ring dips

Row 800 meters, or Run 800 meters, not for time.

Thruster Row

For time:
Row 1000 meters
95/65 lb Thruster, 21 reps
21 Pull-ups
Row 400 meters
95/65 lb Thruster, 15 reps
15 Pull-ups
Row 200 meters
95/65 lb Thruster, 9 reps
9 Pull-ups

The OktoberFit Games are here!


Join us from 9:00 am to about 12:00 pm for the OktoberFit Games! It’s our informal “meet and compete” interbox competition with FTX CrossFit, CrossFit Xyston and CrossFit Chisel. There will be two workouts, and two physical ability challenges. Afterward we’ll celebrate with Oktoberfest style fare and games for kids and adults. Bring your friends and family! It’s gonna be a brewhaha!