Month: June 2017

Thankfully, no jugs today.It’s just Jugs

5 sets:

100ft. Jug walking lunges, alternate shoulders at 50ft.(jugs are placed on shoulder)

10 zercher jug squats (jugs are held in front)

100ft. Waiter walk, alternate at 50ft.(use kb’s or db’s)

10 jug hip thrusts

Rest 2 minutes

CrossFit 204-KN Heavy

Sign up for the Fitness First! summer accountability program by June 30!

Please review our summer hours–we’ve adjusted our schedule to accommodate more people!

A girl and her dog

Part 1


5 rounds:

Run 400m

15 Overhead squats (95/65lb.)

Time cap: 17 minutes

Rest 5 minutes

Part 2

The Dog

3 rounds:

10 bar muscle-ups

20 triple-unders

30 kettlebell snatches (55/35lb.)

Time cap: 17 minutes

crossfit-204-june-10-2017-murph-bbq1We have recently made some changes to our class schedule based on member feedback and a thorough review of our attendance records. We are optimizing the summer schedule to make sure we have classes in the right spots and the best ratios of coaches to athletes.


  • 11-a.m. class Tuesday
  • 11-a.m. Thursday
  • 11-a.m. Friday


  • 8-p.m. classes and skill sessions on Tuesday and Thursday (8-p.m. classes and skill sessions still available Monday and Wednesday)
  • 7-p.m. class on Friday
  • Second hour of Dale’s Garage on Sunday (open gym is now 10:30-11:30 a.m.)

Please make sure you review the changes. They come into effect for the week of July 1. The complete class schedule can be reviewed here.

We will be reviewing our schedule and attendance on a seasonal basis to ensure that we are providing the best experience to our membership!

See you in the gym!