The 6am crew got after some Wall Climbs this week, and looked good doing them!   Regular Saturday Schedule Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Beth and Avery Joyce getting in some Walking Lunges on Thursday!   Conditioning CrossFit Games Open 15.4 PRESCRIBED (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 185lb/125lb CrossFit Games Open 15.4 SCALED (AMRAP – Reps) 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.Read more

Announcements: There will be NO MOBILITY tonight. Sorry for the inconvenience! If you are registered for the Open and are trying to perform well on Friday, consider using today as an Active Rest Day. Go for an easy run, spend time on mobility at home, and hydrate!   It was SO great having our first Outdoor WOD of the year earlier this week. Get ready for many more this spring and summer!   Strength Three Rounds Dumbbell Walking Lunge (20 reps) Rest 60-90 seconds Wall Climb (3-5 reps each round) Rest 60-90 seconds   Conditioning Two sets for max reps of: 60 seconds of Hang Power Cleans (135/95 lbs) 60 seconds Rest 60 seconds of Sit-Ups 60 seconds Rest 60 seconds of Row for Calories 60 seconds Rest There are only 2 rounds today, and you have a 1:1 work:rest ratio. As long as you can move safely, go for...Read more

Our fearless leader getting all of our new tires all cleaned up for a Boot Camp near you! How about our view at the gym, huh?   Strength Snatch (10-15 minutes to play) If you are new to the lift, spend this time practicing the movement to become more comfortable with technique (Example: Hang Power Snatch) If you are proficient with the lift, use this time to build to a heavy 1 rep for today. That does not necessarily mean a one rep max.   Conditioning For time: Row 1000 Meters — Three rounds of: 115/75 lb. Overhead Squat x 15 reps Ring Dips x 15 reps The 1000m row is the “Buy-In” for this workout. Complete it one time, then immediately move on to the 3 round workout.Read more

ANNOUNCEMENT: There will be NO MOBILITY classes this week. Sorry for the inconvenience! Heather with her perfect form on KB Swings!   Strength Push Press (Five sets of 2) Warm up to 75-80% of 1RM and go. Athlete can quickly add some weight between sets if they feel strong! Rest 90 seconds   Conditioning In teams of two, partners alternate to complete 3 sets each of: 50 Double-Unders 20 Slam Balls (40/30lbs) Modification for DU’s will be 100 Single-Unders. Plan to try and do them close to unbroken today!Read more