I’m not even sure it was supposed to happen, but we have at least 10 PR’s on the clean on Monday! We haven’t been squatting super heavy, which is what most weight lifters will tell you leads to big lifts. We have been squatting fast and stabilizing the mid line like a mofo with thrusters and heavy WB on the reg. Way to put in the work and move heavy shit! Workout of the Day OTM 10 Min 1 6 Strict Pullups Min 2 6 Strict Dips Conditioning AMRAP 10 10 Alternating DB Snatch 50/35 5 Box Jump 30/24Read more

We will be on the same plan for the next couple of weeks, but it’s working. We’ve been consistently working dips – Jacob and Brooke just got their first ring muscle ups throughout the week! Great job guys! Even though we have not done a heavy back squat or front squat in the last 2 months, we had a bunch of Fran PRs last weeks well. Make sure you get your PR’s in the raffle! Monday, we will continue to clean grip deadlift, and take some PR attempts on the clean on Monday. Pullups and dips on Tuesday, thrusters on Wednesday and the last wall ball OTM on Friday. That should get you nice and primed for our “Back to School” comp on August 24. Congratulations to McKenna, who had a happy healthy baby boy on Saturday night!!! Can’t wait to meet the little guy! And, the 2020 Open begins...Read more

Monster Mash is here! See you at 9am and 10am (Advanced) Workout of the Day For Time 30 Clean and Jerks 135/95 (Grace) 30 Muscle Ups 30 Snatch 135/95 (Isabel) Don’t worry – there is a 20 minute time cap:)Read more

We are cresting to the most challenging weeks of wall ball work. Each one of these workouts starts out feeling good, and by the end I want to hide under one of the boxes. Workout of the Day OTM 10 Min 1 – 9 Wallball Shots 25/20 Min 2 – 12 Wallball Shots 20/14 Conditioning OTM 21 Min 1 – Row for Calories Min 2 – Doubleunders Min 3 – RestRead more

I was out of town last week and we were supposed to do a Monster Mash – first Saturday of the month. Dave Castro did a pretty good job of making a monster mash at the CrossFit Games this past Sunday. Guesses? Workout of the Day “Helena” AMRAP 20 Parking Lot Run 12 Kettlebell Swings 53/35 8 PullupsRead more