The last week of the OPEN!! Have fun today, everyone! Remember, we’re just competitive exercising! WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side...Read more

Sam the Fan, hanging out and cheering on his mom and dad during the WOD Thursday!   Strength Snatch (Five sets of Snatch x 1.1.1) Rest 5-7 seconds between reps, and 2 minutes between rounds.   Conditioning Four rounds for time: Hang Power Snatch (115/75lbs) x 10 reps Box Jumps (24/20″) x 20 repsRead more

Some of our athletes got to do the first real “outdoor” workout of Spring 2014 yesterday! I love our gym.   Strength Four rounds of Strength today Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max Reps) Crash. And. Burn. Go for MAX reps every single time. Rest 2-3 minutes between rounds Conditioning 10 Minute AMRAP: Power Clean (155/105lbs) x 10 reps Burpees x 10 reps Cleans should be done in no more than 2-3 sets if you need to break them up. Burpees – go fast.Read more

NOTE to our wonderful members who are participating in the CrossFit Games Open: As long as you submit your scores on the website by 6pm on Monday night, your score is going to be fine.  Please, please, please, don’t text our very own Greg Walker asking if your score went through. I promise, if you submitted it, it’ll be posted when he verifies it. We love you. -Tom   Check out Birddog with our man, Dan the….. Face?   Strength Four rounds: Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 90 seconds Good Mornings (6-8 reps @ 3011) (On the Good Mornings, NO HEAVIER than 45lbs, this is active recovery from our deadlifts yesterday) Rest 90 seconds Conditioning In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (50/30lbs) 1 Man-Maker: Push-Up, Left Raise, Right Raise, Stand, Push...Read more

  Happy Monday!   Strength Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes Conditioning   Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more