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

Some of our athletes got to do the first real “outdoor” workout of Spring 2014 yesterday! I love our gym.   Strength Four rounds of Strength today Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max Reps) Crash. And. Burn. Go for MAX reps every single time. Rest 2-3 minutes between rounds Conditioning 10 Minute...Read More

NOTE to our wonderful members who are participating in the CrossFit Games Open: As long as you submit your scores on the website by 6pm on Monday night, your score is going to be fine.  Please, please, please, don’t text our very own Greg Walker asking if your score went through. I promise, if you...Read More

  Happy Monday!   Strength Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes Conditioning   Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More

Look at those two lovebirds!  Christy and Max warming up on the Airdyne!   Boot Camp at 8am (Coach Tom) Olympic Lifting at 9am (Coach Noah)Read More

  Conditioning CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots,...Read More

It’s Thursday, that means Mobility Madness! How many of you have attended one of our Mobility Classes? What have you thought?! Coach Jen and Missy are awesome, aren’t they?! Conditioning Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Complete three laps around the 200m container...Read More