Friday, June 17

Remember that there are no Saturday classes this week because we are hosting the Midsummer Meltdown! Events start at 9 am!

Next Saturday, June 25 is the Beach WOD!. Meet us at Grand Haven State Park for a beach workout at 10 am, and then hang out on the beach for the rest of the day!

Weekly Roundup!

1. “We are facing a tsunami of chronic disease and CrossFit is building an island for those who want to escape it.” —Greg Glassman, CrossFit Founder


2. Yes, I realize I’m posting Spealler’s tips every week. But they’re just so good. Watch, read, learn.

A video posted by Chris Spealler (@cspealler) on


Workout for Friday, June 17
Lat Activation – Banded Deadlift Drill
Shoulder and Hip Mobility

“Cindy”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

– Immediately Following Cindy –

1 Mile Cool Down Run