Workout of the Day 10 Rounds Minute 1 AMRAP 12 Push Press 115/75 6 Box Jumps 30/24 Minute 2 As Many Situps as Possible Minute 3 Rest Score is total # of RepsRead more

So, I had planned on doing thrusters this week, but I basically changed the whole plan. For Tuesday – do not rip! If you can do BMU but tend to rip, reduce the reps or do ring MU. If your hands get squishy, stop and swing the bell. The idea is to get some reps on the bar, breathe and flush the legs. Workout of the Day 8 Rounds 400m Run 6 Bar Muscle Ups Or 8 Chest to Bar Pullups or 10 Very Heavy KB Swings to Eye LevelRead more

This week is SPORT’s Theme! Wear you favorite jersey, hat or foam finger and support your teams. 5 points for either sports theme or Pink for Breast Cancer Awareness month. Tuesday’s Open gym will be from 12-1pm. Our Silent Auction begins this week! We have pumpkin rolls, baked goods, wine baskets, coffee baskets and more. Thank you to everyone for the donations and all of the $$ raised will go to our Barbells for Boobs fundraiser. Auction will finished and announced Friday and items will be available for pick up on Saturday. Workout of the Day OTM30 Minute 1 – Handstand Pushups Minute 2- WallBallShots 20/14 Minute 3 – Row for Calories If you are lucky you get the new rower:)Read more

CrossFit Games Open 20.2 is a doozy. Couple of tips. The db thrusters are pretty heavy, but there are not a lot of them. After our thruster build, we are well prepared for a bunch of thrusters. For the db thrusters – I highly suggest you place the db very close together and straddle them. Power clean them to your shoulders, and begin you’re thrusters. Don’t force the squat clean if it leaves you off balance. The db may get squirrely. Better to be stable – the db may pull you all around. For TTB – I say this all the time, but do your TTB facing towards the walls, and not the center of the rig. On your last TTB, fall forward into your rope. Doubleunders – lay your rope down on the ground organized and neat. Workout of the day AMRAP 20 4 db thrusters 50/35 6 Toes...Read more

Adding another way to earn points for your team! Anytime you wear PINK for Breast Cancer Awareness Month, you will receive 5 points for your team! Make sure the coaches add it to the board. Workout of the Day Strength Build to a Heavy Overhead Squat – from the RACK!! – in 20 minutes After each lift, you must drop bar to the ground and power clean up to get back into the rack. If you need to strip weight down to power clean, do so. Conditioning Milo – EMOM 10 3 Power Cleans Use the same weight as last week.Read more