Warm Up 3/2 – 3/8

500 m Row 50 ft. Leg Swing / Knee Hug 50 ft. Walking Lunge w/ Instep Stretch 3:00 Foam Rolling 20 Sledgehammer Swings (Each Side) 25 PVC Pass Throughs 1:00 Banded External Rotator Cuff Stretch

15.1 and 15.1a

Make sure you show up for your heat time and are ready to go. This is going to be a busy day and we want to make sure we keep it running as smoothly as possible. Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 10 Deadlifts 115/75 5...

Heat Sign Ups Required for Saturday 15.1

We will be running Heats on Saturday for the CrossFit Open WOD 15.1 & 15.1a. YOU WILL BE REQUIRED TO SIGN UP FOR YOUR HEAT TIMES AND HEATS WILL BE CAPPED AT 10 PEOPLE PER HEAT WITH NO EXCEPTIONS. HEAT TIMES WILL BE 7:30, 8:15, 9:00, 9:45, 10:30, 11:15. sIGN UP ON...

Failure to Meet Goals = Burpees

This workout comes with set goals and standards to be met. If you miss your numbers or goals you will need to make up those reps with Burpees. 4:00 Plank Hold (Flat Elbows and Toes Plank must be held for 3:00 or a total of 240 seconds. If you make it all 4:00 there...

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...