We are going ot continue testing 1RM’s this week. The Clean & Jerk, the Snatch and the front squat are on the menu. We will also test max effort 500m row, HSPU and Toe to Bar. Workout of the Day Strength Clean and Jerk Build to a heavy single in 20 minutes Conditioning 500 M Row Take 3 tries at your BEST 500 m Row. Rest 3-4 minutes in between. Use the countdown feature on the rower.Read more

Friday night we had Coach Jess’s first Gymnastics class. WOW. It was so great! A ton of new drills to work on, and core definitely tightened up while we plank walked, wall climbed and hollow rolled. If you missed out, we will have another one in 2 weeks. Practice your new moves! 9 am CrossFit and 10 am advanced CrossFit – back to the regular schedule! Workout of the Day 21-18-15-12-9-6-3 Deadlift 225/155 Bar Facing BurpeesRead more

***Gymnastics Class with Jess at 6:30pm*** We will continue to test our 1 rep maxes this week, into next. We will focus on the Olympic lifts next week. The lifts are important, but I also want you to know your max effort for all kinds of stuff. What is your best set of wall balls, pullups, doubleunders, toes to bar, 500m row, 2k row? We will continue to test stuff like that, but it takes a little bit of strategy. Workout of the Day Strength Overhead Squat Build to a heavy is single in 20 minutes. This lift will force you to lift from behind your neck – you may even get to PR your behind the neck shoulder to overhead in order to overhead squat. Conditioning Max effort set of pullups, any style In 20 minutes, find your max set of pullups. If your number is less than 5,...Read more

Don’t forget Friday at 6:30pm will be our first Gymnastics Class! Get signed up on the board or through the app! STRONG. Workout of the Day 30 minutes for Reps 30 seconds of work/30 seconds of rest Minute 1: Power Cleans 135/95 Minute 2: Box Jumps 24/20 Minute 3: Abmat SitupsRead more

19.4 MVP Amino Disrespect: Jacob – “His battle for the bar Muscle-Up was EPIC.” Flexual Healing: Chelsie – “She works super hard and helps and supports EVERYONE. And she painted her face like KISS for band week!” Swoletrain: Amie – Amie killed it on the Bar Muscle-Up and continued to push herself in every workout.” Salute the Glutes: Alden – “Alden has been a very active and motivating presence. He is supportive of his team community and works extremely hard in each Open WOD.” RamWOD: Victoria – “She always has a great attitude and pushes herself and her teammates.” 19.5 MVP Swoletrain: June- “June consistently pushes herself throughout the workouts and gets better each week” [as of 1:37pm on Tuesday she was holding strong in 114th place in the WORLD (out of over 2100 athletes)] Salute the Glutes: Jack O. – “Jack turned himself inside out for this workout and...Read more