Wednesday’s workout is a little different.  The strength session is a Clean Grip Deadlift.  You may normally switch grip, but for today, you cannot.  This will help you keep the bar close on your Cleans and Snatch. For the workout, it’s just a bunch of weighted walks.  This may seem easy – it may be, depending on how good you are at moving heavy stuff.  But it should be a little easier than the efforts on Monday and Tuesday.  Just grab on, have perfect posture, stabilize like a mother grabber and walk. And gt ready for the warm hell I have coming for Thursday and Friday. Workout of the Day Strength/Skill Clean Grip Deadlift 5-3-3-1-1-1-1-1 Conditioning 5 rounds for Reps (each 10 yard pass is a rep) 45 seconds of Farmers Carry 15 seconds rest 45 seconds of Slam Ball Hug Walks 15 seconds rest 45 seconds of 1 arm...Read more

Schedule change on: ***  All Access – Monday’s, Wednesdays and Thursday mornings from 8:20-8:55am and Monday and Wednesday evenings 7:30pm ****Tuesday 7/11/17 Open Gym only until 11am.  Workout of the Day AMRAP 20 1 Deadlift 185/115 1 Squat Clean 1 Front Squat 1 Jerk Whatever weight you choose, the goal is 20 rounds or more.  Read more

This week we will start sprinkling in some prep workouts for Summer Slam coming up on August 19.  If you haven’t signed up, get on it.  There will be 3 classic CrossFit workouts.  The workouts will be short, heavy and fast. Tuesday we will do a Clean and Jerk complex, Wednesday will be a Clean Grip Deadlift session, conditioning on Thursday – it might be slightly cooler, and Back Squat on Friday.                   Workout of the Day Strength/Skill 5 sets of: 3 Position Snatch Snatch from the High (position 1.5), the Mid (position 2-ish), Low (the knee) Conditioning 5 RFT 15 Power Snatch 75/55 15 Toes to Bar 15 minute CapRead more

Saturday is Shoulder Day! 9am CrossFit 10 am Advanced Class   Workout of the Day Overhead Single Arm Dumbbell Walking Lunge 3 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 3 Alternating Dumbell Snatches Overhead Single Arm Dumbbell Walking Lunge 6 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 6 Alternating Dumbell Snatches 9….12….15….    Read more

We have all been waiting for him – Colt has made his way into the world. Christine was a true champ according to Chance and Colt arrived Wednesday night weighing in at 7lb 4 oz. We are all so excited to meet him!                 Workout of the Day Strength Front Squat  5-3-3-1-1-1-1-1 Conditioning AMRAP 15 15 Calorie Row 12 Box Jumps 24/20 9 PushupsRead more