We are from the east coast and that is how I would hear it if I asked my motha’ what a “chipper” was. Please use your best New England accent while fighting through these fun 20 minutes on Thursday. Wicked Fun. I promise.  Workout of the Day For Time 50 Toes to Bar 50 Wall...Read More

Saturday June 11th we will take a field trip! Night out with the Modesto Nuts – and tailgating beforehand. Tickets are $10 each, discount upper box seats. The game starts at 7:05pm, # 60mg but we meet up for tailgating around 5:30pm. There will be fireworks to watch at the end of the game. The...Read More

I had a little birdie whisper into my ear that we should do some “clusters.”  If you have done a thruster, more about you have likely done a “cluster”  – it’s simply a Squat Clean into a Thruster.  If you want to make an Olympic lifters eye twitch, call a Clean caught in the squat...Read More

So on Monday, sales we enter Phase 2 of the Cube – that means all lifts go up by 5%.  So heavy days will be 5 sets of 2 at 85%, ambulance rep days will be a big set (8 plus) at 75%, and explosive days will be 3 sets of 8 at 65%.  We’ll...Read More

CrossFit at 9am and 10.  Come get some.  This workout comes from Denny and he weekend he spent with the OPEX crew. Workout of the Day 6 RFT 15 Wallball Shots 20/14 10 Box Jumps 24/20 10 Burpees 15 Hang Power Snatch 75/55Read More

We are finishing up week 3 of the cube and celebrating with some muscle-ups! Ring or bar, side effects strict, kipping or jumping. Pick your favorite.  Workout of the Day Strength/Skill, The Cube, Week 3 of 9 Back Squat 5 sets of 2, 80% of 1RM Conditioning AMRAP 7 10 Thrusters 75/55 3 Muscle UpsRead More

AAAHHHH A new movement! The ring pushup. Betcha didn’t think we could take the pushup to another level. Here we go! A modification for this movement can be a ring pushup hold – that will be no joke either.  Workout of the Day Strength/Skill Handstand work OTM for 5 Perform a Handstand walk, # Hold...Read More

Workout of the Day Strength/Skill, pharmacy The Cube, more about Week 3 of 9 Deadlift 3 sets of 8, purchase 60% of 1RM Conditioning AMRAP 10 Parking Lot Run 5 Deadlift 185/115Read More

Masters Qualifier Workout 3 is a Grip-a-palooza.  On the DU, hospital if you squeeze the handles, think about relaxing your grip an letting your wrists do the work.  At 15 Chest to Bar Pullups, I strongly recommend breaking early and often.  Sets of 3-5 with 5 seconds rest will keep you moving, but may keep...Read More