Byron W thinking about what 18.4 is gonna be…Announcement is TONIGHT AT 5PM. Come on down to the gym and watch it or check it out online at games.crossfit.com


Goat Training:

  • A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout.


Every 4 Minutes for 12 Minutes (3 Rounds):

500m Row
20 Box Jumps
10 Overhead Lunges

L1: 24/20″, 45/35
L2: 20/18, 35/25
L3: 18/16, 25/15



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