Hey – did ya hear about the Open? Did ya sign up yet? If not, you can right HERE. We are looking for judges – official judges. If you are interested in handing out legitimate high fives and no reps, please take the judges course. It is $10 and full of knowledge. You will definitely...Read More
CrossFit at 9am and 10am At 10am, we’ll do some barbell cycling with the Snatch. Workout of the Day AMRAP 20 10 HSPU 10 Chest to Bar Pullups 15 Box Jumps 24/20Read More
Workout of the Day Strength Back Squat Build to a heavy set of 5. This will likely be our last week of this, as the Open will be next week. SIGN UP Conditioning 5 Rounds for Time 10 Deadlifts 225/155 20 Wall Ball Shots 20/14Read More
Sometimes I find myself munching on raw veggies like a freaking bunny- and I am so impressed with my very nutritious choices. Other times I coat large pieces of kale in olive oil, sea salt and pepper to then throw them into the oven until they crisp up- these beauties are called kale chips and...Read More
Well, call me dumbbell crazy, but if you’re going to do more dumbbell, follow the Champ’s example. Now, Rich and James are incredibly skilled with weights. They move smoothly under the DB and find that sweet spot to stand it up. You may have a tougher time – as you acclimate to the movement, try...Read More
I’m really enjoying the DB work. It seems like they require a little less technique and a little more grunt work… We’ve been doing a very predictable OTM for the last 6 weeks. This week, we flip it. Open with Burpees, which you normally do fatigued and finish with the row, which you normally hit...Read More
This why we don’t hold each other’s feet on situps… We will stick to the same program for one more week – Front Squat Monday, Snatch Wednesday and Back Squat on Friday. Next week is week 1 of the CrossFit Games Open – we’ll be doing those workouts as a gym on Friday on Saturday....Read More
Yes there are muscle ups in this. BUT it can be easily scaled to whatever level you need it to be. Come on in. Sign up for the Open. Workout of the Day 55 Bar Facing Burpees 34 Overhead Squats 95/65 21 Muscle Ups At 10 am we will start with 20 minutes or...Read More
WORKOUT OF THE DAY Strength Back Squat Build to a heavy set of 5 in 20 minutes – up 5-10# from last week Conditioning 6 RFT 6 Dumbbell Snatch 50/35 (alternating) 6 Overhead Walking Lunge step with dumbbell Read More
By Coach Sarah This will be my 3rd year participating in the open, and boy do I have regrets for not starting sooner. And here’s why… I think we can all agree that we all, on some level, hate sucking at stuff. In the Open there is no doubt that you’ll be given movement, if...Read More
