CrossFit at 9am and 10am.  Like I said earlier, we did the Sevens last week.  We do the Light Sevens this week – and just because it’s lighter, doesn’t mean it’s easier. Workout the Day 7 RFT 7 Handstand Pushups 7 Thrusters 95/65 7 Toes to Bar 7 Deadlift 185/115 7 Burpee 7 Kettlebell Swing...Read More

A few weeks ago, I picked up couple of tips for taking long term care of the back.  I’ve noticed as my son get taller, I appear to be getting shorter.  On a good day, I’m 5’6″ and maybe, if I squint, a half.  When I started CrossFit, I was (a smidge) over 5’7″.  I...Read More

Workout of the Day 21-18-15-12-9-6-3 Pullups Box Jumps 24/20 Before every round, including the first, perform an Overhead Walking Lunge down and back, with a 45/25 plateRead More

If you head to Youtube and search CrossFit Snatch All Blacks, you will see a series of videos in which Coach Burgener breaks down the lift for a New Zealand Rugby player.   Starting Wednesday, we will begin a new weekly Snatch progression.  The session will last 20 minutes – the first 10 to warm...Read More

It is January 2nd…that means we are officially out of the holiday season – no more excuses for parties, cookies and drinks. So where do you go from here? Pure Pharma has put together a FREE 4 week challenge that is NOT horribly restrictive and encourages happiness. WHAT? It is called the Good Life Challenge....Read More

Happy New Year!  We hope you had a great break and, after being jolly, are ready to get back in some serious training.  We will start the new year with a cycle to get ready for the Open, which starts in the end of February.  Monday will be a build to a 2RM Front Squat,...Read More