Check out our WODIFY Workout tracking system!! It looks great! Main – CrossFit Weightlifting 
Four sets of:
 Shoulder Press x 4-6 reps @ 20X1
 Rest 90 seconds
 Strict Pull-ups x 2-3 reps @ 21X0
 Rest 90 seconds Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: Toes to Bar x 10 reps Ring Push-Ups x 15 reps 24/20 Box Jumps x 20 repsRead more

Main – CrossFit Warm-up 5 Minute Jump Rope (No Measure) 1 minute of slow jumping 1 minute of medium jumping 1 minute of fast jumping (All Singles) 1 minute of double-under skill work 1 minute of fast jumping (singles or doubles) Gymnastics Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on. Examples include: Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc. Metcon Metcon (AMRAP – Reps) Against a 3-minute running clock, complete: 400 Meter Run (Row if weather does not permit) Wall Balls x Max reps Rest 3 minutes Repeat for a total of three sets.Read more

Yet another picture from our Holiday Party last Friday. Lucas and Muscle Hamster did an amazing job of being “Official Starters” for our Big Wheel races! Announcements: – You all should have received an email from “WODIFY” yesterday (Monday). This is the new system we will be using to track our workouts/results, process membership payments, and more. Please register and get your account set up. It’s a very quick and painless process, and we want to start using it on Wednesday! – Voting is under way for our “No Shave November” contest! Please remember that everyone at the gym gets one vote on a green sheet of paper, and women are allowed to vote on the board. If you have any questions about how this works, please don’t hesitate to ask a coach. Strength: 
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean. Conditioning: 
“Five-Minute...Read more

Friends, Thank you SO MUCH to everyone who came out to our Holiday Party/Grand Opening Bash on Friday! Not only did we have an amazing turn-out and some delicious meals shared…. but we also had the greatest video of all-time taken, starring our very own Lacey Lynn: Big Wheel Master! Strength/Skill: Mobility work on hamstrings and wrists Conditioning: In teams of four, with only one partner working at any one time, complete the following for time: 100 Handstand Push-Ups 200 Pull-Ups 300 Wall Ball Shots 400 Sit-Ups You may partition the repetitions amongst your team members as you like, but you must complete the workout in order – i.e., complete all HSPU before moving to Pull-Ups.
If a member or members of your team are unable to perform certain movements, your coach will provide a substitution with a number of reps attached to it Teams will get only one station for...Read more

8am: Boot Camp: 9am: Olympic Weightlifting with Coach Noah Hobrath. A) Clean & Jerk: Floor Clean + Hang Clean + Jerk: Set 1: 2+2+2 @ 60% Set 2: 1+2+2 @ 70% Set 3: 1+1+2 @ 75% Set 4:  1+1+1 @ 80-85%   B) Clean Pull From Floor Pause At Bottom of Knee: 3 sets x3 @ 100% of clean maxRead more