Skill work:


For time:
1000m Row


15-20 minutes to establish 1R clean max

10 minute EMOTM:
1 Power clean (75-80% of new 1RM clean max)
3 Front squats

Opening Day!

Opening day was a huge success! We had over 22 people join for the the inaugural WOD at 11:00am, who helped us break in the rig and the wallballs. Later in the afternoon, we had a whopping 16 newcomers join for our very first free intro class, many of whom we’re looking forward to seeing this week for Foundations!

A big thanks to everyone who braved the rain to come out – it was great to have the support of so many familiar and new faces! Don’t forget to purchase your membership this week for 50% off your first month!

Hierarchy 1

Thanks to everyone who came by the gym yesterday to help set up equipment! Still plenty of work to do before Saturday’s Open House, but we made enough progress to complete the very first CFH workout. Harris Teeter will be relieved when the door mats

10 minute EMOTM:
2 cleans (185/115)

20 minute EMOTM:
Odd minutes – 6 Hang Cleans (155/105)
Even minutes – 12 Wallballs (20/14)


238 years ago tomorrow, a handful of colonialists  told the most powerful nation on earth to go fuck itself.

Why? Because they found a better way to live.

It sure wasn’t the easy way. Leaving their families and friends behind, they boarded leaky ships and sailed halfway around the world to a land so foreign it may as well have been the moon. They were greeted by a vicious climate, terrible famine and fatal disease. And just when they got their feet under them, they were branded as traitors and hunted down by the same assholes they’d risked it all to escape in the first place.

We CrossFitters have found a better way to live too. It’s not the easy way. It’s hard every single day. But we refuse to quit — we find a way to keep going, for the same reason the colonialists did: because living this way is better than living any other way. Though CrossFit, we have found the physical and mental freedom to do whatever the fuck we want.

But freedom is not — and will never be — free. So like our forefathers, we’ll continue to fight for it, living by a deceleration of our own:

The Declaration of Fitness:

We The Motherfuckers of CrossFit, in order to form a more perfect existence, establish character, forge elite fitness, provide a place for the common athlete, promote proper nutrition, and secure the blessings of a fit body and mind for ourselves and posterity, do ordain and establish this movement for those who have told easy to go fuck itself.

Happy 4th of July y’all.


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