I’m really enjoying the DB work.  It seems like they require a little less technique and a little more grunt work… We’ve been doing a very predictable OTM for the last 6 weeks.  This week, we flip it. Open with Burpees, which you normally do fatigued and finish with the row, which you normally hit fresh.  Remember you numbers and try to push the envelope. If you think you may do more than 100 T2B, sub Ring Muscle Ups. Workout of the Day OTM 30 30 seconds work, 30 seconds rest Burpee to Touch for 10 Toes to Bar for 10 Calorie Row for 10  Read more

This why we don’t hold each other’s feet on situps… We will stick to the same program for one more week – Front Squat Monday, Snatch Wednesday and Back Squat on Friday.  Next week is week 1 of the CrossFit Games Open – we’ll be doing those workouts as a gym on Friday on Saturday.  Get signed up! As you may have heard, Dumbbells will be used for the first time in the Open.  You can do pretty much anything you can do with a barbell with a dumbbell – in fact you can do more.  It’s been fun mixing them DB in place of the barbell.  I’m reluctant to prescribe a weight, mainly because if we have a big class we may be short on weights.  Please be flexible – we may ask you to flip the workout if you have weight you really want to use.  For Monday,...Read more

Yes there are muscle ups in this. BUT it can be easily scaled to whatever level you need it to be. Come on in. Sign up for the Open. Workout of the Day 55 Bar Facing Burpees 34 Overhead Squats 95/65 21 Muscle Ups   At 10 am we will start with 20 minutes or so with snatching.Read more

WORKOUT OF THE DAY Strength Back Squat  Build to a heavy set of 5 in 20 minutes – up 5-10# from last week Conditioning 6 RFT 6 Dumbbell Snatch 50/35 (alternating) 6 Overhead Walking Lunge step with dumbbell     Read more

By Coach Sarah This will be my 3rd year participating in the open, and boy do I have regrets for not starting sooner.  And here’s why…  I think we can all agree that we all, on some level, hate sucking at stuff.  In the Open there is no doubt that you’ll be given movement, if not movementS, that are either super challenging for you, that you despise, or that you haven’t been able to complete yet.  Here lies the beauty.  In the open… You do the absolute best at that movement(S) then you ever have been able to do and it will fill you with such joy, confidence and accomplishment. You are in the middle of the movement(S) you despise and somehow, someway, you find a way to love it- maybe because you know it is making you better and it will fill you with such joy, confidence and accomplishment. ...Read more