Boot Camp: 8am Olympic Lifting: 9am Barbell Club: 10amRead More

  Dr. Missy and the Mobility Madness Crew doing some fun activities!   Gymnastics PLAY TIME! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds...Read More

NOTE: There will be NO 6am Mobility Madness tomorrow morning! All other Mobility Classes are still on as scheduled, and are instructed by Dr. Missy! (9am, 5:30pm, and 6:30pm) Brandon getting his Deadlift on Monday afternoon!   Strength 4 sets of strength Bulgarian Split Squat (6-8 reps each leg @ 30X0
) Rest 60 seconds Plank Hold (60...Read More

  One of our newest athletes, Steve, performing thrusters during 14.5 last week. A rough workout to do in one of your first weeks of CrossFit, yet he did an amazing job!   Conditioning Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersRead More

  One of Greg’s dreams came true yesterday, when our gym was featured on the Rogue Fitness website! Greg also shared pictures from our gym that a professional photographer took a while back. Check out how amazing our gym looks!   Strength Deadlift (Heavy, but not necessarily 3RM Deadlift)   Conditioning Rounds of 15, 12 and...Read More

Happy Monday!!! Remember times to make up the open tomorrow are 8am and 3:30pm. Strength Four sets of:
 Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds Conditioning: For time: Wall Ball Shots x 10 reps/Ring Dip x 1 rep Wall Ball Shots x 9...Read More

Main – CrossFit Push Press (4 sets of 3-5 reps) Rest 90 seconds Weighted Pull-ups (Supinated Grip 4 sets of 3-5 reps @ 2110) Rest 90 seconds Metcon (Time) Wall Ball Shots x 10 reps/Ring Dip x 1 rep Wall Ball Shots x 9 reps/
Ring Dips x 2 reps Wall Ball Shots x 8 reps/
Ring...Read More

Boot Camp: 8am Olympic Weightlifting: 9am Open 14.5: 10amRead More

The last week of the OPEN!! Have fun today, everyone! Remember, we’re just competitive exercising! WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men...Read More

Sam the Fan, hanging out and cheering on his mom and dad during the WOD Thursday!   Strength Snatch (Five sets of Snatch x 1.1.1) Rest 5-7 seconds between reps, and 2 minutes between rounds.   Conditioning Four rounds for time: Hang Power Snatch (115/75lbs) x 10 reps Box Jumps (24/20″) x 20 repsRead More