One of our newest athletes, Steve, performing thrusters during 14.5 last week. A rough workout to do in one of your first weeks of CrossFit, yet he did an amazing job!   Conditioning Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersRead more

  One of Greg’s dreams came true yesterday, when our gym was featured on the Rogue Fitness website! Greg also shared pictures from our gym that a professional photographer took a while back. Check out how amazing our gym looks!   Strength Deadlift (Heavy, but not necessarily 3RM Deadlift)   Conditioning Rounds of 15, 12 and 9 reps of: 
1.25 x Bodyweight Deadlift Hand-Release Push-UpsRead more

Happy Monday!!! Remember times to make up the open tomorrow are 8am and 3:30pm. Strength Four sets of:
 Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds Conditioning: For 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 Dips x 3 reps ……. Wall Ball Shots x 1 rep
/Ring Dips x 10 reps *Ring dips can be substituted with stationary dips (matador) or box dips.Read more

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 Dips x 3 reps ……. Wall Ball Shots x 1 rep
/Ring Dips x 10 reps *Ring dips can be substituted with stationary dips (matador) or box dips.Read more

Boot Camp: 8am Olympic Weightlifting: 9am Open 14.5: 10amRead more