Doors open at 7am Judges briefing at 7:45am Athlete briefing at 8:00am First heat kicks off at 8:30am, and every 6 minutes after that. Athletes: Please check the heat schedule in your email. It is likely going to rain tomorrow – “Wagon Train” – the sled workout – will be outdoors.  So, be prepared to get wet and push things. The finals are for the top 5 teams in the 4 workouts – “The Good, The Bad and the Ugly,” “Cage Match,” “Wagon Train” and “Frannie Get Your Gun.” The finals are: RX $0.25 Whiskey 5 RFT 25 Calorie Row 50′ Handstand Walk (each partner must walk 25′ down, other partner walks back) 5 Cleans, any style 225/155 You may break up the row and the cleans any way you like 10 minute cap $0.25 Saspirilla 5 RFT 25 Calorie Row 50′ Whellbarrel Walk (each partner must walk 25′ down,...Read more

Before a comp, we always do a workout like this – long, breathing.  It should be dry, but if it rains, coaches will have an option.  If you are competing, this workout should be fine to perform, but you may want to rest 1 minute after each round. I could start coaching with a fun accent and short short.  Done and done!  Workout of the Day AMRAP 30 Parking Lot Run Row 250/200Read more

If you are competing on Saturday, we will be sending out the heat schedule in the next few hours. It is subject to change, but it wouldn’t be drastic. We will be having a taco bar for $10 a plate – tacos, rice, beans and a salsa bar. Culture Coffee Bar   will be serving up coffees. SIG Solar will have a tent set up as well.  We will have prize donations from Cellucor and First Tactical  and of course our CASH PRIZES for our first place teams! Athlete briefing will be at 8am, with the first heat beginning at 8:30am. Judges and volunteers will be briefed at 7:45am.  Our Special EVENT will be announced the day of- It will be open to the public for a price. so bring your cash for some great food and a fun game:)  Rain or Shine – Let’s get hootin’ and hollerin’! Workout of...Read more

This beauty is from CrossFit Linchpin. It is a good Fran warmup as is. But if you are planning on shooting the slam ball and moving the axle bar on Saturday, feel free to switch them in. There are only 2 weights – 45’s for Men and 25’s for the ladies.  Workout of the Day 3 RFT 21 WallBall Shots 20/14 15 Chest to Bar Pullups 9 Clean & Jerks 135/95    Read more

Tuesday’s workout is VetWOD#3.  This is very similar to Open workout 18.1 – a fast, tough conditioning workout, followed by a max effort clean. Here’s how I recommend the workout go – you spend 15 minutes warming up a clean.  Know you will only have 5 minutes, at best, to perform your Clean.  The goal is to get the 2 best possible scores – go fast on the first workout and give yourself as much time to recover for a heavy Clean. Your first lift should be the weight you worked up to.  You will know you have it in the bag.  Do the workout and don’t worry about the lift.  Finish, catch your breath, and make your lift.  I would bank on 3-4 attempts at your best Cleans. I suggest a Squat Clean from the beginning.  This workout will tax your grip, but your legs, and squatters, will be...Read more