On Monday, we begin our second 3 week phase of our current strength cycle. Everything is basically the same, except the percentages will go up by 5%. One difference, for Monday at least, is we will do the conditioning first – before the strength work. I know – dogs and cats, living together – mass...Read More
9am and 10am will be doing the 4th Masters Qualifier WOD. This WOD is EASILY scalable so no worries. See ya in the AM! Workout of the Day 2 rounds for time: 10 deadlifts, 315/225 lb. 20 deficit handstand push-ups 30 front squats, 95/65 lb.Read More
The Online Masters Qualifiers have been posted. We will do one of the workouts on Saturday. Good Luck to June! Workout of the Day Strength Bench Press 10+ Reps at 65% Conditioning 2000m Row At the top of every minute perform 7 Push Press Men- 75#, Ladies 45# 15 Minute Cap Read More
I finally wanted to take the time to recognize some of the top performers and special moments from this years CrossFit Games Open. I meant to do this much sooner, but I just haven’t had the time to really collect my thoughts. The top female CrossFit athlete is coach Sarah L. What can be said...Read More
I’m not a birthday workout guy. But when your gym owner turns 40, you need to some sort of number association exercises right? For the barbell hold, hold the bar in the hang. Any grip is fine. You will need to monitor your own clock – if you finish the first round at 1:40, pick...Read More
We hope you had a wonderful weekend! Tomorrow morning there will be no 5:30am class. Good Luck to Vanessa W who will be running in the Boston Marathon on Monday. This will be her 4th time. This year there will be no baby and no bombs (we hope) so we know she will do great. The...Read More
If you have been doing Crossfit for a bit, you know there are Hero Wods- workouts that are created to owner those that have fallen. These workouts are created, and/or acknowledged by Crossfit Headquarters. Last year I was approached by a high-school friend about a Hero Wod that he and group of athletes had created...Read More
So I screw up once…maybe twice a year. If you didn’t notice, I screwed up the sequencing. But it will be fine. We will all be a little bit more fit. We will still lift heavy. On Saturday., Sunrise Feed & Supply will be having a Bee Day! It sounds like a fun event and they will...Read More
Thursday’s workout is heavy, relatively low rep affair. Much like 17.3, you will need to make heavy, technical lifts with a heart rate that will become more elevated as the workout goes on. If you are able to sling 185/115 around, this will be a fun smash. If you think 185 is makeable, but it...Read More
