7.13.26 DOG DAYS

THROWDOWN TEAMS. WE NEED YOU TO SIGN UP NO LATER THAN THURSDAY THIS WEEK. ...

7.11.26 REST DAY

STAND FIRM IS CLOSED TODAY. HAVE AN AWESOME WEEKEND!

No Open gym this Saturday CrossFit Kids 10 am today WARM UP 6 Min AMRAP 8 ...

WARM UP 500m row (250 slow / 250 moderate to fast) Take note of your final 250 pace. ...

WARM UP Bike 5 mins Clean Warmup without the squats Dynamic Stretch STRENGTH 14 ...

WARM UP 400m run then 2 rounds 8 Arch Hollow Swings 8 Slam Balls 8 Situp Dynamic ...

WARM UP 6 Min AMRAP 7 Cal Bike 5 Wallball 4 Burpees STRENGTH Front Squat Build ...