So, I’m becoming a little gear obsessed. I literally have not bought anything for CrossFit since 2014 except shoes. This year I had a little knee thing, and I bought some cheap knee sleeves on Amazon. Then, during the squat program I bought a belt, and then bough a pair of lifting shoes for the first time since 2014. And then – the grips. I have always been pretty good at pulling movements. For years, I have done well at workouts including muscle ups, pullups and anything hanging. Through 30 years of pullups, I’ve developed tough hands and I almost never tear. But CrossFit has up the ante on certain things – like huge numbers of bar muslceups. I’ve found that my hands can survive huge pullup or even ring muscle up workouts, but linked bar muscle ups tear my hands. Because my hands are generally tough, I have avoided...Read more

Thursday will be another workout to prep some of the big movements from the upcoming 3s Company comp – HSPU and Devil’s Press. HSPU – we do em all the time. Devil’s Press – we never do it. It’s a bit of a pain as it requires 2 DB, so we’ll be alternating work stations so everyone can get both hands on the DB. I think off the Devils Press as a burpee, the chest touches the ground and the DBs go from ground to over head. I have seen some folks argue that a true devils press requires you to gather the DB between the legs and essentially snatch them to the over head. I really don’t give a flying burrito – as long as you get your chest to the ground between the DB, and get them to the overhead. That is the standard we will use at...Read more

Not only did our superb coaches step up for us to have a family vacation, now they are stepping up once again to take the wheel while we confirm our health – wink, wink. Make sure you give them a high five and a thank you. That being said – it is SUPER important to sign up for classes. If we are unable to get a class covered, it will NOT be on the schedule. If we have to cancel a class you have signed up for, we will contact you. Our goal with the 12 spots for a class is not only to give everyone space, but also to create room for the coaches to be able to give attention to everyone. Thank you for your patience! Workout of the Day Strength Build to a heavy complex Snatch Grip Deadlift – Power Snatch – Hang Squat Snatch – Overhead...Read more

Bunco on Friday night! $11 to play – selfish potluck. No experience necessary, very small learning curve:) Workout of the Day 5 Rounds4 Bar Muscleups40 DoubleundersRest 5 minutes20 Bar Muscleups200 DoubleundersRead more

We will continue to get you prepped for the 3’s Company competition coming 28 August. We have over 25 teams signed up and ready to rock, so we will get you ready. We will be starting a clean/front squat cycle next week. The cycle is 10 weeks longs and in the early stages it will not mess with your prep for the comp, so you can train with intensity. I saw Monday’s movement – the thruster + push press in the wilds of the internet somewhere. We haven’t done thrusters in forever, so do them, but do them weird. Workout of the Day Up Ladder 1-2-3-4-5-6-7-8-9-10Thruster + Push Press 75/55Alternating toe to bar – each leg For example:1 Thruster + Push press, 1 Right Leg toe to bar, 1 Left Leg Toe to bar2 Thruster + Push press, 1 R, 1 L, 1 R, 1 L Thruster + Push Press...Read more