This is a repeat of 12.2. It is a snatching CrossFit workout. The Open allows scaling, but this workout is designed so anyone that has been doing CrossFit for some time should at least be able to do the first 30 reps. BUT if you must scale, just find a reasonable weight to jump to...Read More

Tuesday’s work is basically 3 things most people hate: Rowing, DU and Burpees.  So lets drink some Haterade and focusing on some grunt work.  Lots of skill work coming later in the week. Workout of the Day Gymnastics Strength/Skill Tabata Handstand Pushup 20 seconds of work, 10 seconds of rest Try strict until you need...Read More

We hope you had a FANTASTIC weekend. There is no 5:30am class tomorrow as it has historically been the least attended class on all record. No one has ever shown up:)  We will front squat on Monday, snatch and do Open WOD 12.2 on Wednesday and then back squat on Friday. 50# dumbbells should be...Read More

A Hero workout with some teeth.  But it is EASILY scalable.  Come on in and get some. Workout of the Day “Holleyman” 30 RFT 5 Wallball Shots 3 Handstand Pushups 1 Power Clean 22/155Read More

So we did Double Grace this week.  I wasn’t thrilled with my time.  I started out slow and steady, and hoped to gain steam.  The steam never gained and I just finished tired.  This time, I hope to go out of the gates like I’m being shot out of a cannon.  That’s the beauty of...Read More

Just gonna leave this here…. Workout of the Day Strength/Skill Handstand Work 20 seconds on 40 seconds rest 10 minutes Conditioning “Something.1” AMRAP 10 30 Double Unders (sub 50 singles) 15 Kettlebell Swings 53/35Read More

  Workout of the Day Strength Snatch 10 minutes to warm up t0 65% of your 1 rep max THEN 1 set every 2 minutes: 1 No Hook No Foot from the Hang 1 Full Snatch Conditioning 4 rounds for reps – Fight Gone Bad Style Row for Calories Ball Slam 40/25 Situps RestRead More

Alright, we have done the same style OTM for about a month.  I’m making a change, but I will say next week we will go back to the old style.  Unless I change my mind. Again. For this workout, I am calling for 10 rounds of Chest to Bar Pullups, in 30 seconds of work....Read More

We had a skills clinic a couple Saturdays ago- and though I was super excited for those who were able to attend, I was bummed for those who didn’t or couldn’t. A Skills Clinic is a span of time for you to find out what you need to do to make that next step in...Read More

CrossFit at 9am and 10am.  At 11:30am, we will have and Town Hall on the CrossFit Games Open. Workout of the Day 7RFT 7 Front Squat 185/115 7 Toes to Bar 7 Bar Facing Burpees At 10am, we will start with some Muscle Up workRead More