The plan is the same as last week.  We will Front Squat on Monday, Snatch on Wednesday and Back Squat on Friday.  I’m deviating slightly from our Snatch work so we can fit in some conditioning work with (hopefully) a lot of Overhead Squats. I had originally planned a workout with “50” as theme.  But...Read More

CrossFit at 9am and 10am Workout of the Day 10 RFT 21 Doubleunders 5 Deadlift 315/225 After the session at 10am we will try to work some handstand work.Read More

Notice how this amazing specimen of a man TALKS the entire time in a hollow position. See if you can do that…. Workout of the Day Strength Back Squat  Drop 30# off of last week or use 70# of your 3RM. Do a total of 7-8 sets to get there.  Conditioning 20m AMRAP 10 Second...Read More

One thing that I acquired during our many nutrition challenges, was a desire and passion to prepare and make delicious, clean meals.  When I first started this journey, I made it super difficult on myself- hunting and gathering meals on Pinterest like some kind of freak… Let me tell you, this is a guaranteed way...Read More

We will hold a Town Meeting on Saturday, January 28th at 11:30am.  This is an informational session on the Open.  We do the Open.  We love the Open.  If you have questions – min what it is, why we do it, how to maximize your training and more, come on out. Workout of the Day...Read More

I’m literally just walking in the door from the gym.  Here’s a little advice – give the All Access class a try.  It’s a straight cardio blast.  If you are looking to get more more, better lungs of ready for the Open, you should give this a go. All Access now in the mornings at...Read More

All of our coaches have a wealth of knowledge underneath their fun spirited, muscly bodies and they are willing to share it with us. Welcome to Sarah’s Somethin’ Somethin’. Thanks Sarah! We look forward to hearing more on nutrition and training from her in the future. Sarah’s Somethin’ Somethin’       I was rounding...Read More

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