ALL DAY!!!!!!!!! Training of the Day Time Under Tension, overhead to shoulder. Push press then lower at 7-8 seconds, 5-5-5-5 at 60-70% of your strict press 1RM. fast up/ 8 second down then 4 minute max rep wall ball (20/14) 3 minute max rep KBS (55/35) 2 minute max rep knee to elbow 1 minute...Read More

    First let me say how damn proud I am of everyone’s hard work and progress!  I know our gym is young but you are truly making it the place to be.  Thank you for making our jobs as coaches so fun and rewarding. Second, the registration is up for our “Beginners Competition” is...Read More

  Mark your calenders for May 18th!  Cuspis will be hosting it’s first full out competition! The programming has been developed for newer CrossFitters.  So if you have been curious as to what it’s like to compete this will be perfect for you.  You won’t have to worry about going head to head with someone who...Read More

Training of the Day Hanging squat clean. 1 every :30 for 8 minutes at heaviest weight manageable with GOOD, FAST form. (Think 70ish % of 1RM) then 70 push ups 50 pull ups 30 KBS 10 Knee to bar *1 Clean and Jerk every minute on the minute at 80% 1RM. 20 minute time cut...Read More

    Training of the Day TUT Front squat / Drop Squat 1 F.S. @ an 8 second decent followed immediately by 5 drop squats at 60% do 5 rounds on a 2 minute send off. then 2 rounds for time of… 50 weight plate jumping squat 40 knee to elbow 30 ring dips 20...Read More

training of the Day 20 minutes to work on muscle up and skin the cat then 3 rounds of… 500m run 30 pistols 20 KBS Competitor supplement TUT bench press 5-5-5-5-5 @ 65% 1RM Timing is 5/2/1Read More

Training of the Day Dead lifts…. 1 on the minute x8 minutes at 90% of 1RM then “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Competitor supplement 100 triple unders for timeRead More

Training of the Day Seated box jump. sitting on a medicine ball, jump to the highest level box you are capable of. 1 jump every :15 for 4 minutes. then 5 rounds for total reps 1 minute max rep hang snatch (65/95) 1 minute max rep push up 1 minute rest Competitor supplement Death by...Read More

  The Open has come to an end and I couldn’t be more proud.  In the last 5 weeks I witnessed you guys get your first chest to bar pull up, your first 95# clean and jerk, your first 135# snatch, and your first muscle up!  I then watched as you did another, and another,...Read More

Training of the Day 3 Cleans OTM (Touch and go) @ 70% of 1RM X8 minutes then “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips Competitor supplement 1 cluster OTM starting at 95/135 and increasing by 10# until failureRead More