A.) Tempo (4 seconds down, 2 sec. hold, 4 seconds up.  4/2/4) Overhead squat, 4-4-4 @ 50% 1RM B.) 2 min max rep overhead squat, 2 min max rep muscle up, 2 min max cal. row, 2 min max rep turkish get up (55/35) (OHS weight; L1-35/55, L2- 65/95, L3-95/135) Competitor supplement 1...Read More

Training of the Day A.) Jerk, 5-5-5 @ 80% 1RM, On every other minute. then B.) 10min ladder of…. 1C&J, 10m. handstand walk, 2 C&J, 10m H.S. walk, 3 C&J, 10m. HSW, 4 C&J….. (C&J weight; L1-45/75, L2-75/135, L3- 115/185) Competitor supplement Hang clean 5-5-5 @ 75% power clean 1RMRead More

Tuesday’s Results Training of the Day Floor Press, 8-6-4-2 then 10 Rounds for time of… 10 box jumps 10 burpees 10 wall ball 10 toe to bar then Competitor supplement 4-4-4 Front squat @ 85% 4-4-4 drop squat @ 40%Read More

Monday’s results.  We had a great first day!! Thanks to each of you that shared it with us!   Remember that this week is on us so if you have a friend interested in trying CrossFit now is the time! Training Of the Day Tempo (“negative” 4 second down, touch, 1 second up) straight leg...Read More

What would a gym by without a gym dog?! So here he is, may I introduce you to Agoge…. Training Of the Day Strength Back squat- 5-5-5 @ 80% 1RM, Recovery = 1min then “Agoge” 21-15-9 of… Front squat, push up, and double under (FS weight; L1- 45/65, L2- 65/95, L3- 95/135) then Competitors do…...Read More

We are currently hard at work building out the gym.  We should have it up and running in about a week.  In the meantime, here are some photos to keep you snarling beasts at bay….Read More