Monday 06/01/15

4 Min Amrap of: 5 Shoulder to Overhead 135/95 10 Box Jumps 24/20 15 Air Squats 20 Double Unders Rest 4 Min 6 Min Amrap of: 5 Shoulder to Overhead 135/95 10 Box Jumps 24/20 15 Air Squats 20 Double Unders

Read more
Sunday 05/31/15

Open gym 2 – 5.  Yoga 5:30. Your first yoga class is free, otherwise it is $10. The money is paid to the yoga instructor.

Read more
Friday 05/29/15

The gym will be closed tomorrow (Friday 5/29/15) for Rampage on the Ridge​ preparation. If you are not competing, see our vacation wod list. Vacation Wods

Read more
Thursday 05/28/15

3 Rounds, each 5 mins 800m Run Max Effort Double Unders Rest 3 Mins between rounds.

Read more
Wednesday 05/27/15

2014 Regional Event 3 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 10 hang power cleans, 175/115

Read more
Tuesday 05/26/15

2015 Regional Event 1 Randy 75 Snatches 75/55    Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Read more
Saturday 5/23/15

Memorial Day is a day to honor the fallen Soldiers, Sailors, Airmen, and Marines that have made the ultimate sacrifice in order for you to sustain your way of life. Use this time off from the gym to enjoy your family, friends, and most of all America’s freedom that has been provided for you by […]

Read more
Friday 05/22/15

This is our Memorial Day workout. We will NOT be open May 23 – 25. “Glen” For time: 30 Clean & Jerks, 135/95 lbs Run, 1 mi 10 Rope Climbs, 15 ft Run, 1 mi 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in […]

Read more
Thursday 05/21/15

There will be a judges/volunteers meeting for Rampage on the Ridge tonight (Thurday) at 5:45 at CrossFit Natural State Office #1 (AKA Luke’s office). Bench Press 5 Sets of 5 Reps Deadlift 7 Sets of 2 Reps Finis will have his massage table at the gym this afternoon. He is a licensed massage therapist and […]

Read more
Wednesday 05/20/15

We are having a Judge and Volunteer meeting for Rampage on the Ridge Thursday at 5:45 in Luke’s office. Please come if you’d like to volunteer, even if you didn’t sign up. 30 Min Amrap 400m Run 2 Rounds of Cindy Note: A round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. […]

Read more