There has been a serious lack of respect for the sign-up system here for mornings. If you are unsure of whether or not you’ll be able to make it, please do not sign up. We rarely fill the 6AM class but it often appears full for people trying to sign up. If you sign up, plan on coming, regardless of how you are feeling the morning of. We understand that sometimes life gets in the way, but if you are one of those people where life gets in the way, check availability in the morning of and reserve your spot then. You can register for a class right up to the minute before it starts. We have members missing potential classes because they appear full on the sign up when they actually aren’t. Again, there are always lots of spaces so please only sign up if you are 100% sure you will be able to attend. This is not directed at anyone in particular and certainly not limited to the 6AM class. We have a fantastic group of people here and everyone deserves a chance to attend the class that fits their schedule.

Push Press 3×5
“Mini Mandy’
Two 8 min AMRAPs back to back
5 Handstand push-ups
10 Pistols, alternating
15 Pullups
5 Pullups
10 Pushups
15 Squats


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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