Judges – don’t forget to brush up on the standards for Saturday’s competition. If you are volunteering, but don’t want to judge, don’t worry – there are other jobs to be had:) Workout of the Day “Fight Gone Bad“ Three 1 Minute rounds of:Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)Sumo deadlift high-pull, 75/55 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 pounds (Reps)Row (Calories) Rest 1 minute between roundsRead more

*** NO OPEN GYM THIS WEEK*** We are looking for a couple more judge for this Saturday’s Event. Please text Alison with your name and t-shirt size. Judges will need to be available for briefing at 7:30am. First heat will start at 8:30am, with each new workout starting on the half hour. ALSO – There is a Masters male, age 72 whose partner is unavailable. If you are a female over the age of 19 and want to compete on Saturday, let Alison know! You would be competing in the Masters category. Looking for a female over the age of 19. Heat schedules will be emailed to athletes tomorrow. Workout of the Day Strength Back Squat 5 sets of 3 @ 65% of 1RM Take 20 minutes. If you are done early, you should have warmed up more. This is not a sprint. Conditioning “1/2 Tandy” AMRAP 10 5 Toes...Read more

This week will lead to the Festivus Games on Saturday. I will change the program slightly this week our 3 position lifts will change to 2 position – position 2, and what we will call 2.5 – just below the knee, but off the ground. This will allow you to go heavier, but the focus is still on keeping the bar close. Workout of the Day Strength 2 Position Snatch Take 20 minutes to build to a heavy set. The lift is from position 2 (above the knee) and position 2.5 (below the knee). Conditioning 40 Alternating DB Snatch 50/30 20 Power Snatch 135/85Read more

CrossFit on Saturday 9 and 10 – it has nothing to do with 4/20. Sorry Cheech! Workout of the Day 10 RFT 5 Chest to Bar Pullups 5 Shoulder to Overhead 5 Power Cleans 5 Handstand Pushups 135/95Read more

Getting prize bags together for the Festivus Games! You can still sign up until 4/20 Workout of the Day Strength Build to a heavy TRIPLE in 20 minutes Conditioning AMRAP 15 100 Ft Walking lunge 15/10 Calorie RowRead more