Heavy and Strict

Ok, it’s time for the 2015 Crossfit Open and we will doing the first of the five weekly workouts this Saturday. If anyone wants to come in, we will be watching Rich Froning vs. Matt Fraser after the LIVE announcement of 15.1 on Thursday at 6:00 pm on our big screen....

Dip Ladder

We wanted to give everyone a heads up that next month we are going to be trying some new things with the programming and mixing it up. March will be a trial month for this but as your trainers we have talked and are trying to do a few things all at once. We are trying...


1 Round for Time: 50 UNBROKEN Double Unders (Modificaton will be 300 Unbroken Singles) 50 Wall Ball 20/14 50 Pull Ups 50 UNBROKEN Double Unders (Modificaton will be 300 Unbroken Singles)

Strength WOD’s 2/23 – 2/28

Strength WOD’s: Week #4 this is the deload week. We will be testing Max loads next week to allow for everyone to start on the next strength program. Endurance WOD’s: Running: 2 x (200m, 400m, 800m) Rest 1:1 for each distances and then repeat Rowing: 20 x...

Warm Up 2/23 – 2/28

3:00 Double Under Practice (REALLY Practice) 15 Scorpion Stretch 10 Inch Worms 20 Landmine Throw 15 Bottoms Up KB Press 15 KB Windmill 15 BB Good Mornings 15 BB Overhead Squats