Just a heads up, Alison is under the weather this week – no Mobility class or Open Gym tomorrow. Sorry for the short notice! Monday will start our next monthly challenge – the Kettlebell Swing Challenge. $10 buy in and you can swing anyway you want… Russian, America, single arm, etc. The challenge is to...Read More

Workout of the Day Strength Clean & Jerk 3 Sets of 2 @80% Take time to warm up! Conditioning Row 2K for Time At the beginning and the top of each minute complete 5 push presses 135/85 12 Minute Time CapRead More

Just a reminder that we have a slightly abbreviated schedule this week – no 6:30pm classes. All other classes will stay the same. We hope you had a Merry Christmas! Workout of the Day Strength Back Squat  5 Sets of 5 at 70% Conditioning 12m AMRAP 32 Air Squats 8 Single Arm Dumbbell Snatch 50/35...Read More

It’s that time – 12/23 is Festivus! Only 1 workout – at 9am.  It will be a 12 Days style.  Start with 1 OHS, then 2 Snatch, 1 OHS, then 3 Thruster, 2 Snatch, 1 OHS, then 4 C&J, 3 Thruster, 2 Snatch, 1 OHS.  Keep going up! Workout of the Day “12 Days of...Read More

So, Friday is 12/22/2017.  That’s a lot of #2… For the workout, I have 3 options.  1. You can walk on your hands for the 50′.  2. You can kick top to a handstand every 5 feet.  3.  You can Bear Crawl the entire 50′. The 50′ track is the 25′ – down and back....Read More

Just a friendly reminder: ***Holiday Hours*** CHECK SCHEDULE ON CFO APP No Sunday Open Gym – 17, 24, 31 Saturday, 23rd will be our Christmas Eve WOD Closed December 25th No 6:30pm classes from the 26th-29th New Years Day – 12pm noon class only Workout of the Day “Whats’ Your 20, Part II” AMRAP 20...Read More

Workout of the Day Strength Snatch 3 Sets of 2 @ 75% of 1RM Conditioning AMRAP 13 30 Double Under 20 Air Squats 5 Single Arm Dumbbell Snatch 50/35 5 Single Arm Dumbbell Snatch Other ArmRead More

This video doesn’t have a lot to do with CrossFit, but there are incredible feats of balance, athleticism, and sheer will.  I was talking about this video over the weekend with a friend, and it always gets me pumped.  The perseverance is awe-inspiring. Workout of the Day Gymnastics OTM 5 Handstand Practice 30 seconds on,...Read More

This will be a full, normal week before Christmas.  Next week, we will be closed on Christmas Day and there will be no 6:30pm classes. We will continue our Back Squat progression on Monday, Snatch on Wednesday and Clean and Jerks on Friday. On Saturday, we will do a “12 Days of Christmas” workout.  It’s...Read More

See ya in the AM!   Workout of the Day For Time 30 Thrusters 75/55 27 Pull-ups 24 Thrusters 75/55 21 Pull-ups 18 Thrusters 75/55 15 Pull-ups 12 Thrusters 75/55 9 Pull-ups 6 Thrusters 75/55 3 Pull-upsRead More