Training of the Day Snatch Ladder starting at 60% of your 1 rep max, do 1 snatch on the minute increasing by (5# ladies, 10# men) until failure. If you miss before the 12 minute mark continue on the minute at the last weight achieved. then 4 RFT of… 7 power snatches (70 % of...Read More

This is an all ability level intro to CrossFit.  Feel free to bring a friend, everyone is welcome. Training of the Day AMRAP in 15 min of… 10 push ups 10 knee to elbow 10 wall ballRead More

Training of the Day 1.) 21-15-9 of… Calorie row / ring push ups rest 2 minutes then 21-15-9 of…. double unders & Wall ball *every double under missed and wall ball dropped do 3 burpees Rest 2 minutes then 21-15-9 of… Push press (50% 1RM) & Walking lunges Competitor Supplement 3- 2 minute rounds of…...Read More

Don’t forget to track your training on Whiteboard.  This data not only helps you it helps us to program based off of your needs.  Click the link in the top right corner of this post to see how easy it is!!  A.) Weighted pull ups @ 10, 15, or 20% body weight.  1 second pull,...Read More

I know I said I was going to do this on a weekly basis but quite frankly I have way too much to say to only bloviate once a week.  Today I am going to discuss the other half of the movement, the part that we never really see programmed in CrossFit….. the eccentric phase....Read More

A.) 3-3-3 Front squat @ 90% 1RM B.) 5 -1 minute rounds of… 8 push ups, 6 front rack step ups, max rep hang cleans, rest 1 minute. (Front rack step ups & hang clean weight; L1-45/65, L2- 75/115, L3-95/135) **score is base off of total hang cleans completed within the remainder of each minute. **Front...Read More

Training of the Day A.) Tempo, Strict press (1 second up, hold 1 second, 5 second down) 3-3-3 @ 55% strict press 1RM. then B.) 8 RFT of… 4 burpee lateral jumps over PVC @ 24/30”, 5 wall ball, 6 Chest to bar pull ups then Competitior supplement 1.) Clean and Jerk, OTM. Start at...Read More

What a great first week!  I can not thank each of you enough for all of your support.  We are still finishing a couple of small projects but for the most part we are ready to get swoll! A.) Deadlift 3-3-3 @ 90% 1RM B.) 8 min AMRAP of… 8 ring dips, 8 kettlebell swings,...Read More

Come Join us for a free “Intro to CrossFit”  Class at 10:30am All ability and fitness levels welcome to join in! Bring a friend!Read More

Those who know me know that I love writing opinion pieces almost as much as I love CrossFit.  Since I don’t have enough going on already, every Friday I am going to pick a topic that is salient to the CrossFit community and deliver it to you.  Some of you may have checked out my...Read More