Run 800 or Row 1000 meters followed by core series led by coaches


Perform AMRAP in 14 minutes:

3 Strict Pull-ups

5 Chest-to-Bar Pull-ups 

7 Pull-ups

9 Knees-to-Elbows

27 Squats

Recommended scaling with assisted or jumping pull-ups followed by hanging knee raise or L-Sits for time

MARK YOUR CALENDARS!! Next Thursday, April 9th at 6pm we will be holding a Nutrition Lecture open to members and their family & friends.  

SOF Co-Owner Bobbi Millsaps will be in town to give her exclusive nutrition lecture and hold a Q&A. Bobbi currently works for CrossFit HQ & CrossFit HQ Seminar Staff and holds the CrossFit Level 4 Coach's Credential, CrossFit's highest Level Certification.  

Summer is right around the corner!  Learn what is needed to drop those last few pounds, improve body composition and more importantly eat for health and performance. This lecture is crucial for anyone new to CrossFit and an excellent refresher for those who've forgotten just how powerful food is for health and fuel. 

Join us for a large group workout for the last class at 5pm followed by the lecture/Q&A and social after.  Feel free to email us at with any questions about attending.

MONDAY 150330


Run 800 meters followed by coaches choice


Bench Press 5-5-5-5-5 work up to 5RM

(weight x reps x .0333 + weight = Est 1RM)


Perform AMRAP in 10 minutes:

9 Bench Press (145lbs/100lbs)

7 L-Pull-ups

Recommended scaling; bench press weight, 7 assisted or jumping pull-ups combined with 7 knees-to-elbows or hanging knee raises