Just gonna leave this here…. Workout of the Day Strength/Skill Handstand Work 20 seconds on 40 seconds rest 10 minutes Conditioning “Something.1” AMRAP 10 30 Double Unders (sub 50 singles) 15 Kettlebell Swings 53/35Read more

  Workout of the Day Strength Snatch 10 minutes to warm up t0 65% of your 1 rep max THEN 1 set every 2 minutes: 1 No Hook No Foot from the Hang 1 Full Snatch Conditioning 4 rounds for reps – Fight Gone Bad Style Row for Calories Ball Slam 40/25 Situps RestRead more

Alright, we have done the same style OTM for about a month.  I’m making a change, but I will say next week we will go back to the old style.  Unless I change my mind. Again. For this workout, I am calling for 10 rounds of Chest to Bar Pullups, in 30 seconds of work.  This could lead to a TON of pullups.  First, don’t rip your hands.  If you feel like you are going to rip, stop.  Go grab a kettle bell or row for calories. If you feel like you will do more than 100 C2B, do Bar Muscleups. For the first 20 minutes, we will alternate Wallball and Chest to Bar.  For the last 10, it will be Burpee to 6″ Touch. Workout of the Day OTM 30 For 20 minutes, 30 second of work, 30 second of rest Even Wallball Shots 20/14 Odd Chest to Bar...Read more

We had a skills clinic a couple Saturdays ago- and though I was super excited for those who were able to attend, I was bummed for those who didn’t or couldn’t. A Skills Clinic is a span of time for you to find out what you need to do to make that next step in a movement to achieve an end goal.  The description alone should sell you on the idea of attending (hahahaha)- and yet I will give you more.  I will let you in on the real GEM of the Skills Clinic… you will have multiple coaches there! Why is that such a treasure? Well these movements and their variations are possible for everyone, but sometimes we need to hear instruction/coaching said, demonstrated, and/or performed in a different way in order for that light bulb to go off.  My guess is that everyone does Crossfit to be more...Read more

CrossFit at 9am and 10am.  At 11:30am, we will have and Town Hall on the CrossFit Games Open. Workout of the Day 7RFT 7 Front Squat 185/115 7 Toes to Bar 7 Bar Facing Burpees At 10am, we will start with some Muscle Up workRead more