The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog.   Strength Deadlift (Build to TODAY’S Heavy 1RM) Set 1 x 5 reps Set 2 x 3 reps Set 3 x 1 rep Set 4 x 5 reps Set 5 x 3 reps Set 6 x 1 rep Rest 2-3 minutes between sets During rest :30 hollow body and super person hold   Conditioning Three rounds for time: Handstand Push-Ups, 10 reps Box Jumps, 20 reps (24/20) “Activity” Down “SPRINT” Back Handstand Push-Up Variation: (4 Wall Climbs or 6 Partial Wall Climbs to Shoulder Taps) Activity order: 1- Walking Lunge 2- Crab Walk 3- Bear CrawlRead more

  We got new toys!! Check out our complete collection! As the gym family continues to grow, we now have 39 kettle bells for us to use! (New size, too! 20 kilos equals about 44 pounds, so right in between yellow and green!)   Strength 4 sets Shoulder Press (2 reps @ 20X1) Rest 2-3 minutes between sets Conditioning Complete as many rounds and reps in 8 minutes as possible: Pull-Ups – 10 reps V-Ups – 15 reps Double-Unders – 30 reps (or 90 Single-Unders)Read more

The Saturday Boot Camp Crew from this past weekend. What a fun morning! Strength Complete three rounds of the work below Power Clean (1.1.1.1 – 10 seconds between singles) Ring Dips (Max Reps) Rest :60 between stations Rest 2 minutes between rounds   Conditioning (AMRAP – Rounds and Reps) Against a 3-minute running clock, complete as many rounds of the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats, etc Rest 3 minutes between rounds, and complete 3 rounds Prescribed weight – 165/115lbsRead more

  Such a great group who came to the OPENutrition Challenge Seminar on Saturday! We’re really excited to see the progress that all of you can make over the next 30 days (and beyond)!   Conditioning “Baseline” For Time: 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups   Strength 3 Sets of 5 Reps of: Back Squat @ 70%Read more

The 6am  class hanging out at the bottom of the Overhead Squat position. Spend time here, and become a better athlete! Strength Squat Snatch (Three Sets of 4-6 reps, LIGHT) Primary focus is light weight and SPEED under the bar. Try to make reps touch-and-go. Conditioning CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″Read more