Did you know it was red day? We have to send out a memo. Workout of the Day Strength Clean Grip Deadlift Build to a heavy single in 15 minutes Conditioning AMRAP 10 12 WallBall Shots 20/14 8 Toes to BarRead more

Being on a team is only a positive thing – you can add to your victory, never take away. The Split Jerks Tricia, Wendy, Denny, Brian, Jess, Alex, Amber, Austin D., Bob, Brooke, Chelsie, Damon, Don, Finn, Jack, Jacob, Jill, Jordan, Justin, Kirk, Kristin, Maegan, McKenna, Michele, Ricardo, Ryan Jones, Shannon, Terri, Vicky, Will C.  The Squat Cleans Chance, Brad, Alison, Tim, Christine, Amanda, Amie, Austin T., Brad C., Bryce, Conney, Danelle, Eric, Glo, Jack Hub, Jeff, Joe, June, Katie, Kourtney, Lizzy, Maggie, Melissa, Pam, Ryan H, Scott, Steve, Troy, Victoria The Split Jerks – 77 Points The Squat Cleans- 89 Points Workout of the Day OTM 30 – 30s work/30s rest Min 1- Handstand Pushups Min 2 – Row for Calories Min 3 – Double UndersRead more

****Don’t forget to enter your scores by Monday at 5pm. They don’t care what happened at 4:59 pm. *** Wear you tie dye stuff this week – peace, love, thrusters – you will earn points for your team! A word of warning – I was not 100% correct in my assessment of 20.1. It was a burpee workout, but I think my advice of sticking to clean and jerks was not great if you could snatch comfortably. So, if you worked out at 530a or 9, thank you for being a crash test dummy! 20.1 was a big burpee effort. That means our weekly burpee work goes away. That doesn’t mean burpees are off the table for us, or even the Open. They have come up twice before. This week – thrusters on Monday (we will couple each week with pullups), handstand work on Tuesday, some heavy deadlift and a...Read more

Point System Instagram #CFO20……….. 1 PT Costume/Clothing………. 5 PTS Personal Record………….10 PTS Unbroken Set*………………1 PT MVP Vote**……………….5 PTS Guess The WOD:  Movement………………5 PTS Time Domain…………….5 PTS BOTH…………………….10 PTS “Pukie the Clown” ……..15PTS *Unbroken Set Specifics will be designated before the WOD.  Judge will mark scorecard. **MVP Vote will be done Team Coaches. Name will be submitted to  Alison by Monday at 5pm ***MUST not be FORCED. We don’t want you to, but you deserve  something for turning yourself inside out. Teams will be – Team 1 Tricia, Wendy, Denny, Brian, Jess, Alex, Amber, Austin D., Bob, Brooke, Chelsie, Damon, Don, Finn, Jack, Jacob, Jill, Jordan, Justin, Kirk, Kristin, Maegan, McKenna, Michele, Ricardo, Ryan Jones, Shannon, Terri, Vicky, Will C.  Team 2 Chance, Brad, Alison, Tim, Christine, Amanda, Amie, Austin T., Brad C., Bryce, Conney, Danelle, Eric, Glo, Jack Hub, Jeff, Joe, June, Katie, Kourtney, Lizzy, Maggie, Melissa, Pam, Ryan H, Scott,...Read more

The CrossFit Games are upon us! The first workout is easy! Psych! Seriously, beware easy. Respect it. The weights are light and the movements are simple. Guess what that means? There is no reason to stop. Heres my recommendation. Warm up with 4 minutes of rowing or running. Two minutes easy. One minute moderate. Last minute is a sprint. Get your shoulders, front rack, hamstrings and ankles ready to go. Do one round as fast as you can. Check the time. Rest for 90 seconds. Do a round slow. Try to be smooth and keep you heart rate down and your breathing in control. What is the difference in time? There are 10 rounds, and it’s a burpee workout. If your burpees become slow, the whole workout will really slow down. It’s a 15 minute workout, so to finish, you will need to do rounds in 90 seconds or less....Read more