Happy Birthday to Coach Chance on Thursday! If you see him around, give him a big high five:) Workout of the Day Strength 3 Position Clean and Jerk Start from 1.5, then 2 then 3. High to Low. Conditioning 400m 100 Double Unders 50 Toes to Bar 100 Double Unders 400m Run Time Cap 20 MinutesRead more

Wednesday’s workout comes straight from the burning bush of CrossFit.com. It’s a sweet new version of DT. A barbell complex with some squatting. Scale as you need, but the idea is to transition quickly, with short breaks. It’s only 90 total reps, of which 45 are light deadlifts. Try to be aggressive off the thrusters back into the the deadlifts. You may struggle through moderately heavy thrusters, but there are only 3. So get back on that bar and start pulling. Theres a 20 minute cap Workout of the Day 5 Rounds for time 9 Deadlift 6 Squat Cleans 3 Thrusters 135/95Read more

For the back squat 5×3 progression, we will be doing something a little different – very small jumps. Each week, you will go up by 2.5%. Last week was 60, this week is 62.5. We will keep going for 8 weeks. Workout of the Day Strength Back squat 5 sets of 3, 62.5% Conditioning AMRAP 7 9 Front Squat 75/55 5 PullupsRead more

Folks are coming in hot for the Festivus Games in 2 weeks. There’s still time to sign up – until April 20th. Jess has had a couple of great gymnastics sessions, and we will have more coming. We are planning more gymnastics sessions and an Olympic weightlifting session. We will video some heavy lifts in that session. More to come… This week, snatch on Monday, back squat 5 sets of 3 at 62.5% (that’s correct) Tuesday, a CrossFit.com triplet on Wednesday (it’s a barbell fire-breather), clean and jerk on Thursday and front squat on Friday. Workout of the Day Strength 3 postion snatch Position 1, then 2, then 3 – take 20 minutes Conditioning 3 rounds 12 Power Snatch 95/65 6 Bar Facing Burpees Rest 3 minutes 3 rounds 6 Power Snatch 135/95 12 Bar Facing Burpees It’s a 2 round sprint, 3 minutes to rest and change your weights,...Read more

Please be aware as you are trying to get to the gym tonight that there is baseball to contend with in the parking lot. PLUS the parade for the rodeo and the Sunrise Bee Feeding event in the parking lot. Plan ahead. Workout of the Day 20 Minute AMRAP 7 DeadLifts 225/155 14 Box Jumps 24/20 Parking Lot RunRead more