We have open gym time from 10-2.  Coaches will be on hand to help you with any skills that you may be lacking on.  Don’t forget to sign up for the 2013 CrossFit Games Open  Read More

  Join us at 10:30 for an “all levels welcome” CrossFit workout.  This is a great opportunity to see what CrossFit is all about.  Bring a friend and start your weekend off right! Don’t have a clue how to do CrossFit?  That is okay, we will walk you through each movement then have an awesome time getting...Read More

Training of the Day 2-2-2-2 Dead Lift @ 92-95% of 1RM then 3 Rounds of… max unbroken knee to elbow rest 1 minute 500m row TT rest 2 minutes for every second variance from your first row subtract 1 knee to elbow “point” *Example- If you got 40, 30, 20 K2E your score would be...Read More

DogFit Training of the Day A.) Front squat / Drop Squat 1 F.S. @ 90% 1RM followed immediately by 8 drop squats at 60% Rest 90 seconds, repeat 6 times. *note, you will need two bars set up next to each other for this B.) Clean/Pull up ladder AMRAP…… Do 1 squat clean at 80%...Read More

Training of the Day Jerk, On the Minute @90-95% of current 1RM for 8 minutes. then 50 double unders 40 push press 30 Kettlebell swings 20 ring dips 30 kettlebell swings 40 push ups 50 double unders then Competitor Supplement 40 pistols (alternating legs), 50ft handstand walk, 20 pistolsRead More

We can’t thank our friend Heather Shaughnessy enough for taking so many amazing pictures last week!  Athletes, if you are busted up visit her HERE. Training of the Day Time Under Tension Over Head Squat 5 Second decent, 2 second hold at bottom, 2 second accent 5-4-3-2-2 @ 60% of 1RM then 6 rounds of...Read More

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