We, in partnership with the TBI and several other CrossFit gyms across the state, will be completing a fundraiser WOD today in memory of SA Frazier. He was killed in the line of duty on August 9th here in Jackson. 

There will be a $20 suggested donation today and all members are encouraged to attend if possible and bring your friends. The workout will be scalable for anyone to complete. We would just like to work hard in the memory of a man that made the ultimate sacrifice trying to make our hometown a better, safer place. All money raised will go directly to his family. 

40 Squats
30 Hand Release Push-Ups
20 Burpees
Run 400 meters

2016 August 26 WOD

Posted: August 26, 2016 in Uncategorized


Yoga with Lynsey tomorrow at 8!


15 minutes to complete
3×8 Back Squats


Against a 4-minute running clock:
400 meter Run
20 Box Jump Overs
Double Unders x Max Reps
Rest 3 minutes and complete three sets.

2016 August 25 WOD

Posted: August 25, 2016 in Uncategorized
Metcon-“The Chief”

5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds.
Compare to August 25, 2014


Rope Climbs or Rest

2016 August 24 WOD

Posted: August 24, 2016 in Uncategorized

30 Toes to Bar
30 Calories (400m Run)
15 Snatches (115/80)
60 Calories (800m Run)
15 Snatches
30 Calories (400m Run)
30 Toes to Bar


2016 August 23 WOD

Posted: August 23, 2016 in Uncategorized

30 minutes to find
1 rep max Snatch (any style)
Compare to December 17, 2015 or February 1, 2016

1 rep max Clean and Jerk
Compare to July 15, 2016 or January 7, 2016

Tabata Tuesday

4 rounds each before rotating:
Goblet Squats
Double Unders
Goblet Squats

2016 August 22 WOD

Posted: August 22, 2016 in Uncategorized

20 minutes to complete Deadlifts:
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%


500 meter Row (0.5 Bike or 400 Run)
400 meter Run
30 GHD Sit-ups (sub regular sit-ups or V-ups)

2016 August 20 WOD

Posted: August 20, 2016 in Uncategorized

There is no ROMWOD or yoga today.

Hero: “Maupin”

Run 800 meters
49 Push-ups
49 Sit-ups
49 Squats

Matt was murdered while being held as a prisoner of war. Please take time to watch this video about the day his convoy was attacked and he was captured. https://www.facebook.com/BareHandsCrossFit/videos/869051496538468/

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004 when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

2016 August 19 WOD

Posted: August 19, 2016 in Uncategorized

No ROMWOD or yoga tomorrow! Regular classes at 9 and 10:30.

Hey guys, if you get the chance to come by the gym this weekend, we’re having a work day and could use your help! We’ll be doing a lot of painting, hanging lights, repairing boxes, hanging peg boards, cleaning, etc. Saturday after the 10:30 class until around 5 and again on Sunday 1-4.


20 minutes to complete 8 sets of:
1 Power Clean + 3 Front Squats + 1 Jerk


1000m Run
40 Pull-ups
30 Thrusters
20 Calories

2016 August 18 WOD

Posted: August 18, 2016 in Uncategorized

400 meter Walking Lunge
Compare to September 18, 2014


2016 August 17 WOD

Posted: August 17, 2016 in Uncategorized
Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to January 21, 2016