Remember we run off the d-11 school schedule if they are cancelled or delayed we will have no early morning classes. Please check Facebook and/or the website for updates on class cancelations. Thanks

District 11 website

WOD times-
6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Push press-
10 mins to work up to a heavy single
Every 90secs for 4 rounds do-
5 push press @70-80%

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 1.5/2-Pood Kettlebell swings

Scale: 2 muscle ups=4 dips/ 4 handstand push-ups = 6 regular push ups


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.