Looking forward to a week of wondering what day it actually is? Well, let me make it more confusing for ya. We will shift the squats to Tuesday and Saturday, while the cleans will move to Thursday. This is week 4, and we will follow this even numbered week. On odd weeks, the lifts will be M,W,F. On Even, Tu,Th,Sa. Workout of the Day Engine Starter AMRAP 7 150m Row 10 Air Squats Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 40%#3: 5 reps @ 50%#4: 3 reps @ 65%#5: 2 reps @ 75%#6: 5 reps @ 85%#7: 3 reps @ 90%#8: 1 rep @ 95%#9: 5 reps @ 85%#10: 3 reps @ 90%#11: 1 rep @ 95%#12: 5 reps @ 85%#13: 3 reps @ 90%#14: 1 rep @ 95%Read more

Monday we will only be holding one workout in honor of the 13 fallen Marines and Navy Servicemen that were killed in Kabul at 9am. Hero workouts are a way to remind us of those who paid the ultimate sacrifice. CrossFit Asperitas came up with a great simple but challenging workout that we will take on. We will be shifting the squat workouts this week to Tuesday, cleans on Thursday and more squats on Saturday. So, if you wanna get em in, come in and get your squats on. Workout of the Day Heroes of Kabul from CrossFit Asperitas 13 rounds for time8 Pullups26 Air Squats21 American Kettlebell Swings 53/35 Wear a weighted vest if you have oneRead more

Don’t forget it is a LONG WEEKEND!! For those of you who volunteered last weekend, you probably thought THAT was a long weekend, this is different. We will be closed on Sunday and have a 9 am ONLY Class on Monday. We will be doing the “Heroes of Kabul” on Monday from CrossFit Asperitas. Workout of the day “It is divisible by 9.” 81 Doubleunders9 Ring Muscleups54 Doubleunders18 Bar Muscleups54 Doubleunders9 Ring Muscleups81 Doubleunders For Monday: https://hwmotivation.com/heroes-of-kabul-workout-wod/Read more

Don’t forget – Friday Weightlifting with Coach Denny at 6:30pm! AND Monday is Labor Day. Long weekend it is! Monday will be a 9am only. Get signed up! Workout of the Day Pre-Workout AMRAP 68 Air Squats4 Toes to Bar Front Pause Squat for load: Give us a 1-one thousand, 2 one thousand#1: 3 reps @ 40%#2: 3 reps @ 40%#3: 3 reps @ 50%#4: 2 reps @ 65%#5: 2 reps @ 75%#6: 1 rep @ 85% Front Squat for load:#1: 1 rep @ 90%#2: 1 rep @ 95%#3: 1 rep @ 95%#4: 4 reps @ 80%#5: 4 reps @ 80%#6: 4 reps @ 80%#7: 4 reps @ 80%Read more

Workout of the Day 3 Rounds15 Power Snatch 95/6515 Box Jumps 20 inchesRest 3 min3 Rounds10 Power Snatch10 Box Jump 24/20Rest 3 min5 Power Snatch5 Box Jump 30/24Read more