Workout of the Day AMRAP 25 500/400m Row 400m RunRead more

We will be hitting the ball drop before all of you, being on East Coast time, so HAPPY NEW YEAR! We can’t wait to see what 2020 has to hold for all new goals and fun times. Workout of the Day “Holleyman“ 30 rounds for time of:5 Wall ball shots 20/14 3 Handstand push-upsPower clean 225/155 Modifications should be done off of the wall. Use the box for modified handstand pushups. The clean should be very heavy.Read more

Schedule – 9 am class only, with a noon class on New Year’s Day. Tomorrow is a throw back to the finals of the 2007 CrossFit Games – back when regular folks were the best at CrossFit. Because they were the only people doing CrossFit. In 2007 literally 1 guy did butterfly pull-ups – Brett Marshall, known on the posting boards as AFT, from Canada. At the time, AFT and OPT, James Fitzgerald, regularly posted the best times. AFT was a better sprint guy – Fran. And OPT was a better endurance guy – Cindy. By 2013, CrossFit changed – basically pro athletes were competing at the Games. So they re-tested the workout and I think literally every athlete did butterfly pullups and beat AFTs old time. I love Froning’s performance here – he basically drafted off Khlalipa, who is possibly the greatest rower in Games history, and gamed him...Read more

On Wednesday we will be doing the Hero WOD “Holleyman.” Think about scaling options – even though our AMAZING coaches will help you out with that:) Monday’s Schedule- 5:30am, 9:00am, 4:30pm and 5:30pm Workout of the Day Strength Front Squat Build to a heavy single in 12 minutes. Conditioning AMRAP 8 8 Kettlebell Swings 53/35 8 Box Jumps 24/20 8 Burpees 8 Box Jumps 24/20Read more

Saturday’s workout is challenging, but highly scalable. Lower the weight, simplify the movements, but jump, pull, squat, and pull some more. Workout of the Day 150 Doubleunders 40 Deadlifts 225/155 30 Overhead Squats 135/95 20 Bar Muscle Ups To scale this, you may try 300 singles 40 DL 185/115 30 OHS 95/65 20 Jumping BMU 20 minute capRead more