Strength Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts over 75% of your 3-RM. Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups This workout is meant to be more of a sprint. Let this be a day where you push closer to “red line” and try to do as few sets as possible through the movements. Have fun!Read more

Reminder: There will be NO Boot Camp, Olympic Lifting, Barbell Club, or CrossFit Kids tomorrow! Instead, we will be hosting our annual “Fight Gone Bad” day! To athletes in the early heats, please plan on showing up b y 9:30am, and the first heat will start at 10am!   Click here to see our very own Coach Christie in our “Range of Motion” standards video!   “FGB” Reminder: There will not be 8am Bootcamp or 9am Weightlifting classes 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sumo Dead Lift High-Pull, 75#(55#) 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min Rest   Heat times are exact so be ready to go 8min before your heat time (so you can set up your weights, wall ball, etc).   If you are in an earlier heat plan on arriving early so you have plenty of...Read more

    Announcement: As you can see below, there are a few spots still available for Fight Gone Bad on Saturday morning and a detailed explanation on how Saturday will run and will be posted Friday night on the site. There will be no Boot Camp, Olympic lifting, Barbell Club or kids Class on Saturday, there will be an obstacle course for kids to do during the FGB event. Fight Gone Bad Heat Times   Heat 1: 10:00am Neal Retzer Adrian Castro Josh Shaw Mark Robinson Mike Heath Taylor Jacobs Zahra Ghanbari Jenn Baker Vicki Kimball Alex Mabrey Tamara Stockin Jackie Walker Brad Sjostrom   Heat 2: 10:25am Mike Richman Pat O’Malley Scott Haines Travis Edwards Mike Edwards Michael Pickens Francis Donovan Erin Castro Muffy (Erin) Joni Richman Susan Danko Brianne Shaw Ashley Pickens    Heat 3: 10:50am Lacey McQuinn Eryn Lussier Jess Pettibone Alison McGrath Caitlin Bognaski Luisa Donovan...Read more

Charlotte doing some awesome looking Kettlebell Swings during our lonnnnng workout on Wednesday!   Strength Snatch High Pull (4 sets of 3-5 reps) Make the goal here to produce power from the hips and heels!   Conditioning 12 Minute EMOM: 15 Double-Unders (or 15 single-unders) 3 Touch-and-Go Power Snatches 135/95 Aim to make jump ropes unbroken. Make it through all 12 rounds touch-and-go! Better to go faster with lighter weight, than miss at a heavier weight. We will be tracking the weight used on Power Snatches.Read more

  This picture was too good NOT to post! The men and they’re boys!   Conditioning Workout of the Day For time, complete: 50 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-ups 10 Man-Makers (40/20 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball ShotsRead more