Refer a Friend – Get a free month of CrossFit!!! As most of you know our community grows largely as a result your referrals and we can’t thank you enough for telling your friends about the magic we’ve got going on here.   You can earn WODIFY credits for turning people onto the gym, these credits can be used to buy tee shirts, or anything we sell through the gym.  Additionally when your friend reaches his or her 6 month anniversary, you get a FREE MONTH’s MEMBERSHIP. Program Details: $25 Credit when you introduce someone to CFT as a potential member (no drop ins) Limit of 2 credits per person per year. HOWEVER- 1 Credit resets immediately if anyone you introduce becomes a member Free One Month Credit as soon as anyone you introduce is a member for 6 months Credits are applied at YOUR Rate. If you have a monthly...Read more

Yesterday we did some squats cleans, but today’s test is more about overhead and mid-line stability than simply leg strength. For those proficient, we’ll be taking a 1RM today from the rack. If you’re brand new to this movement, we’ll have some drills laid out for you to improve your positioning and mobility in this movement. Some of you will be in between and need to work with weight but at sub-maximal loads. 1 RM Overhead Squats or Light weight sets or OHS Drills / Max OHS Hold *depending on ability Conditioning 4 Rounds for Time 10 hang Power Snatches (75/55) 10 Bar Facing Burpees 20 Sit-ups 10 minute cap add all reps owed to the minute cap in seconds as your timeRead more

Classic Format today guys, focus on pulling under and getting in the hole on the squat cleans. For toes to bar stay tight and connect some reps! After the WOD we’re going to cool off then, hit some accessory work to get stronger on 2 movements that we don’t see often. For Time 21-15-9 Squat Cleans (135/95) Toes to Bar Accessory – Not For Time 5 sets  Strict Ring Dips (5-10) *depending on ability L-Sit Holds :10 to :60 *depending on abilityRead more

Our next friends and family WOD will be Tuesday July 4th at 10:00am!  Feel free to bring anyone who is interested in trying CrossFit or even any out of town friends that you have visiting. Schedule for the day: 9:00am – doors open 10:00am – House WOD – this year we’ll be hitting a benchmark – “Helen”, with no one in the parking lot let’s design a new 400M run so that those times are legit!!! 11:00am BBQ starts and Open gym will begin 12:30pm – close for the dayRead more

Let’s open up those lungs today with a burner! We have 4 mini couplets here each with either running or double unders involved. Make sure your lower extremities are mobilized and attack!! Scale double unders to a manageable rep count aiming to be on and off in under two minutes. Use progressions on the HSPU and GET BETTER at them! For Time Run 200 M 20 Handstand Push-ups 50 Double Unders 30 Kettlebell Swings (53/35) Run 200 M 40 Wall Balls (20/14) 50 Double Unders 50 Push Press (95/65)Read more