The 5am class had a case of the Hand Rips on Thursday!   Conditioning Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 x Lateral Jumps (24″/20″ hurdle) 15 x Thrusters (95/65 lbs) 20 x Knees to Elbows Please be safe on the lateral jumps! Knees to...Read More

  I tried so hard to get a picture timed with both of them fully locked out, but here are Colin and Beth rocking some KB Swings!   Warm-up Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups,...Read More

Adam is getting so much stronger, and his Split Jerk form is improving a ton! Looking good, sir!   Friends, if you don’t like running, you should probably come in for this! 🙂   Conditioning Run 4x800m Goal here is to average the fastest times for all four 800m distances. Rest 4 minutes between effortsRead More

  Doug and Heather getting after some Thrusters during Monday’s workout! Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups It’s that time again. Let’s see some PRs today!   Strength Bench Press (4 sets of 8-10 reps) Rest 2-3 minutes between sets Be fast and explosive through these!Read More

  Kari’s matching outfit game was on POINT last week. All teal everything!   Strength Split Jerk (In 8 sets or less, build to heavy 1RM for today) Rest 1-2 minutes between heavier sets, use rack, please keep area around rack clear of weights   Conditioning For Max Reps: 3 Minutes of Box Jumps (24″/20″)...Read More

  A HUGE congrats to Lacey, Eryn, Clif, and Wes on WINNING their Tough Pumpkin Competition on Saturday!! We’re so proud of you guys!   Reminder: Sunday Classes start today! 8, 9, & 10am- CrossFit 6:30pm- Ski Prep Class w Coach Eric     Conditioning Partners alternate whole rounds to complete as many rounds and...Read More

REMINDER!   Sunday Classes begin THIS WEEK! 8, 9, and 10am are all CrossFit Classes 6:30pm is when the Ski Prep class starts! Get those bodies ready for the snow this winter!   Saturday Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More

  Brandon needed to cool off a little bit after the Conditioning on Thursday!   Strength Clean (5 sets of 1.1.1) Rest 10 seconds between singles. Rest 2-3 minutes between rounds   Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Cleans are allowed. Times to beat from 2012 CrossFit Games (the 13th...Read More

  Check out some of our male athletes rocking their CrossFit Golden gear! Looking good, dudes!   Strength Four sets Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 10X1) Rest 90 seconds Weighted Pull-ups (4-6 reps @ 2110) Rest 90 seconds   Conditioning For time: 40 Wall Ball Shots (20/14lbs) 20 Pull-Ups 30 Wall...Read More

  One of my favorite parts of our family is when people stay to cheer on the last athlete in the class. In CrossFit, as long as you give your all, that’s what matters most. Thank you guys for being awesome, and congrats to this guy for completing the workout Rx’d today!   Strength Four...Read More