Monday 01/15/18

Monday 01/15/18 Back Squat: 3x 8to10 Bench Press: 4 x 6to8 Conditioning: For Time: (12 min cap) -30 burpee box jumps (24″/20″) -1000 meter row

Read more
Friday 01/12/18

Friday 01/12/18 Strength: Strict Press -3 x 10 @ 60 % Conditioning: 3 Rounds For Time: -10 Shoulders-to-Overhead (135/95) -8 Bar-over Burpees Photos by Ashley Ashley Helliwell

Read more
Thursday 01/11/18

Thursday 01/11/18 Front Squat 3x 10 (60%) Bentover Row 3x 10 to 12 Pull Ups (interval) 4 x 30 sec of pull ups / 30 sec of rest

Read more
Wednesday 01/10/18

Wednesday 01/10/18 16 minute AMRAP: -10 shuttle runs (50ft) -15 Burpees -20 Goblet Lunges (35/26lb) -25 Abmat SitUps -30 Air Squats

Read more
Tuesday 01/09/18

Tuesday 01/09/18 10 min EOMOM Clean + Hang Clean + Jerk @ 70% 3x 8to10 (Start at 63%) Conditioning: “16.3” 7 min AMRAP -10 Power Snatches (75/55) -3 Bar Muscle Ups

Read more
Monday 01/08/18

Monday 01/08/18 Back Squat 3×10 (63%) Bench Press 3×8-10 (Start at 63%) Row Sprints: Accumulate 3k with a partner. Switch every 250 m. Photo by:Ashley Helliwell

Read more
Saturaday Deadlifting & Donuts!

EVERYONE IS INVITED! Join us for a FUN Saturday WOD to raise money for the brave men and women of the Jonesboro Police Department in honor of Law Enforcement Appreciation Day! We ask for a $5 donation to participate and we will have coffee, donuts and DEADLIFTING!! SEE YOU AT 9AM SATURDAY! Bring a friend!

Read more
Friday 01.05.18

Friday 1.5.18 Strict Press 5×1 Push Press 5×3 Push Jerk 5×5 #getitgirl #crossfit #focus Photo By Ashley Helliwell

Read more
Thursday 01.04.18

Thursday 01.04.18 20 min AMRAP (as many rounds as possible) 50 Double Unders 40 Wallballs 30 Pull Ups 20 Cal Row 10 Power Cleans Photo by Ashley Helliwell

Read more