Christie won the Rx’d Division, Matt N. won the scaled and Rachel V. won the most improved!! Come get your prizes Matt and Rachel! CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap March 2017 Pull Up Challenge Day #24 Set of Max...Read More

Matt with an awesome lock out position. Crossfit Kids: 4:30 p.m Crossfit Endurance: 5:30 (Link to Crossfit Endurance WOD) Weightlifting Push Press x 1 rep (every 90 seconds, 18 minutes (12 sets)) Build over the course of the 12 sets to today’s heavy Metcon Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs) Accessory Work...Read More

Mobility: 10 a.m. Teamwork makes the dream work. Chris helping out on partner T-spine stretch   Metcon Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar Note times for each set, and add them for total working time. Accessory Work 2 Rounds: Hawaiian...Read More

Jeff at the 6 a.m. getting after some pull ups and ground to over head. Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link to the Endurance Workout) Weightlifting Power Clean + Split Jerk (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the 10 sets to today’s heavy. Metcon Every 5...Read More

Tyler with some Table Top stretching loosing up those shoulders. Metcon Every 2 minutes, for  18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16:...Read More

Yoga: 11 A.M. Alex, Julia, Paige and Caitlin warming up some split jerks this week!   Metcon In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint March 2017 Pull up Challenge: Day #19 40...Read More

The 9.AM. Crew taking advantage of this gorgeous spring weather we’ve been having! Boot Camp: 8 & 9 A.M. Crossfit Kids: 9 A.M. Olympic Lifting: 10 A.M. Strongman Saturdays: 11 A.M. Open Gym: 10-12 P.M March 2017 Pull up Challenge: Day # 18 Rest DayRead More

Congrats to last weeks open winners! Mike won the scaled division and Danny won the Rx’d Division. Nice work guys! Who’s going to be at the top for 17.4??? We also have a most improved winner this week as well! 17.4 is a repeat of last years 16.4 Metcon CrossFit Games Open 17.4 (AMRAP –...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link for the endurance workout) The Noon class getting after some front squats in yesterdays Metcon. IF YOU ARE PLANNING ON DOING THE OPEN TOMORROW… CONSIDER THIS WORKOUT A GOOD ONE TO TAKE OFF AND USE AS A REST DAY!! Metcon Every 6 minutes, for 30 minutes (5...Read More

Watching Mom and Dad get ready for some front squats!! Weightlifting Split Jerk (Every 2 minutes, for 20 minutes (10 sets)) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Metcon Complete as many Rounds and Reps as possible in...Read More