Jax, doing an amazing job at her Thrusters last week!   Strength Bench Press (20X1 tempo) Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep * Set 6 (optional) – Exceed Set 5 weight   Conditioning Complete as many Burpees as possible in 3 minutes. Yep. That’s it. Keep moving. When you’re done, try to spend time on stretching and mobility!Read more

Check out Big Jim with his Kettlebell Thrusters this week!   Regular CrossFit Class Schedule: 8, 9, 10am CrossFit CrossFit Games Open Workout Testing available during the same time! Last week of the Open, everyone!   Conditioning In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Balls (20/14#) 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps (24/20″) 60 seconds of Rest 60 seconds of Push Press (75/45 lbs) 60 seconds of Rest 60 seconds of Ab-Mat Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.Read more

Announcement: There will be NO CrossFit Kids today!   Can you guess whose backs these are?!   Regular Saturday Schedule: Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLED Barbell Club: 10amRead more

One of our newest members, Marie, learning how to Snatch properly on one of her first days. I don’t know about you guys, but that looks like a pretty strong Overhead position to me! Welcome to the family, Marie! Conditioning CrossFit Games Open 15.5 Rx’d For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5 Scaled  For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65# / 45# 15 Calorie Row 15 Thrusters, 65# / 45# 9 Calorie Row 9 Thrusters, 65# / 45#Read more

Check out these AWESOME lockouts from our athletes. GREAT job on the Tuesday workout, CFG! (Top Left- Marine Mike, Top Right- Jesse, Bottom Left- Travis, Bottom Right- Lisa)   Strength Hang Snatch (Take 15 minutes to work on Hang Snatch technique) The goal today is NOT to build to a 1-rep max. Instead, work on being as explosive as possible and landing in a strong position!   Conditioning Three sets for times of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jump Overs x 20 reps Run 400 Meters Rest 3 minutes between sets You get three minutes between rounds. Your effort should make you want every one of those minutes of rest. Push the run!Read more