Mark, aka Mango, aka “The Liability”, showing PERFECT form on his KB swings yesterday!   Conditioning Every 6 minutes, for a total of 30 minutes (5 sets, each for time), complete the following: Row 500 meters Wall Balls x 25 reps (20/14) For a challenge, feel free to go up in Wall Ball weight! (30/20)Read more

Congrats to Coach Noah, who snatched 245lbs this weekend! The picture is a frozen frame from the video he has of the lift!   Strength Four rounds today Rest 90 seconds between movements and rounds Bench Press (4-6 reps @ 20X1) Strict Pull-Up   Conditioning Five rounds for time: 10 Hand-Release Push-Ups 20 KB Swings (24/16kg) 200 Meter runRead more

Coach Tom is back from vacation!! 8am: Boot Camp 9am: Olympic Lifting with Coach Tom 9am: CrossFit Kids! 10am: Barbell Club ( No coach Noah today, he will be at an Olympic lifting certification/seminar this weekend)Read more

  Will all coaches please come back from vacation… Bogie misses you! Strength: Four rounds Deadlift (5 reps) -Rest 20 seconds, then perform 4 Wall Climbs Rest 3 minutes between rounds Conditioning: For time: 40 Double-Unders 20 KB Swings (32/24kg) 10 HSPU 800m Run 10 HSPU 20 KB Swings (32/24kg) 40 Double-Unders    Read more

Throw back Thursday to Coach (AKA Jeff) lifting some serious weight during the 2014 Open REMINDER!!!! The 6:30pm CrossFit Class is canceled for the Muscle Pharm Supplement Seminar. Strength: Four sets After each set of 3 Turkish Get Ups w each arm, rest 90 seconds and complete 7-10 “L-Sit Tuck to Extension” reps. Rest 2 minutes between rounds Turkish Get Up (3 reps each arm)  Conditioning: (AMRAP – Reps) Every minute, on the minute, for 10 minutes: Dumbbell (or Kettlebell) Ground to Overhead x 10 reps Double-Unders x Max Reps Your score is the total number of double-unders you can complete over the course of the 10 minutes. If you can get double-unders at all, today would be a good day to work through them! If your score is 10, at least you did 10 double-unders! Focus on form, proper posture, and get better at jumping rope today!Read more