This will take the entire class time to complete so please do not show up late.  “Small” “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters   U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group...Read More

Part one today is more skill based.  I promise tomorrow will be enough nasty for two days…. Spend 20 minutes working on Bar muscle up and triple under progression. Then…. Do 1 round every 2 minutes of…10 Overhead squats (50%), 30 double unders, 10 toe to bar Continue doing rounds until you can not complete...Read More

You getting so shredded of the day, part 1: Power clean- 3 touch and go on the minute at heaviest weight possible Part 2: 10-1/1-10 Chest to bar pull ups and dead lifts (65% 1RM)   Beginner class: (Event 1) Overhead squat. 20-10-5 of overhead squat and box jump (run 400m between each round)Read More

Training of the day, part 1: Front squat: 7-6-5-4-3-2-1 on the minute, starting at 70% and increasing weight each set Part 2: AMRAP 12 minutes of….100ft weighted walking lunge (45/25) 10 thrusters (95/65), 20 V-upsRead More

Training of the day, part 1: Strict press: 5-5-5 @ 80% 1-1-1 @ 90%   Part 2: 20 HSPU, 500M run, 30 clapping push up, 500m run, 40 HR push up, 500m run   Beginner class: (Event 6) Press, push press, Jerk. Then… 30 reps of… shoulder to overhead, knee to elbow, double under attempts,...Read More

Beginner class: (Event 5) Turkish get ups as a skill. 12-9-6-3 of…. burpees and box jumps     Try one of the regional workouts during open gym time.Read More

Another motivated Saturday morning!  Come bring a friend to the all abilities class at 10:30. Still have more in the tank??  Try one of the regional workouts going on this weekend in Santiago Chile, during open gym.Read More

The CrossFit Games Regionals starts today in 3 of the 17 regions.  One of those is Latin America where some guy named Leo is competing.  In previous years the Latin American region has not been broadcast but if you would like to keep up on his progress check here http://games.crossfit.com/   Training of the day, part...Read More

Yesterday was brutal yeah??  So lets take care of our bodies for a minute (or twenty)   Part 1: 20 minutes of mobility Part 2: 2 rounds of…. 30 burpee box over, 20 power snatches (65/95), 150m farmer carry (55/35)Read More

Training of the day, part 1: Back squat- 7/7 @ 65%, 5/5 @ 75%, 3/3 @ 85%   Part 2: For time: 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40...Read More