Friday 07/24

July 24, 2026 by Domenique DeRosa

Support your local lifeguards ! - there’s a raffle going on right now and will be available through tomorrow’s classes. Tickets are $10 each (cash preferred) and your number will be based on the “Pick 3 Lotto” numbers once August begins. You have to be in it to win it ! See a coach to claim yours !

Monday - Smith point lifeguard tournament down at smith point beach ! Opening ceremonies begin around 10am. Come down and see an incredible display of lifesaving events!

Strength Day

Part 1 - Every 2:00

5 x 5 Back Squats
@ 70% of 1RM

Part 2 - Every 2:00 x 7 Sets

5-5-3-3-2-2-2 Bench Press
Build based off feel

Thursday 07/23

July 22, 2026 by Domenique DeRosa

Catch all the action and schedules for each division on games.crossfit.com

You can even rewatch yesterdays live stream on YouTube from individual events 1-6

Body Armor - Alt OTM X 4 RDS

10 DB Bent over rows ea side
10 Leglifts over DB ea side
:20 Side Plank ea
10 Single leg glute bridges ea

WOD - “JACKIE” For Time

1,000m Row
50 Thrusters (45/35)
30 Pull Ups

Wednesday 07/22

July 21, 2026 by Domenique DeRosa

The CrossFit Games are officially here!!! Beginning today you can check out live coverage mostly on the CrossFit Games YouTube page (some events will only be streaming on FloElite though). Check out the games site for all the event details and their main schedule. (games.crossfit.com)

Strength - Every 3:00 x 4 Sets