CrossFit at 9am and 10am Workout of the Day 10 RFT 21 Doubleunders 5 Deadlift 315/225 After the session at 10am we will try to work some handstand work.Read more

Notice how this amazing specimen of a man TALKS the entire time in a hollow position. See if you can do that…. Workout of the Day Strength Back Squat  Drop 30# off of last week or use 70# of your 3RM. Do a total of 7-8 sets to get there.  Conditioning 20m AMRAP 10 Second Hollow Hold 10 Hollow Rocks 10 Situps 10 Goat Bag Swings 30 Second Plank Hold Rest 1 MinuteRead more

One thing that I acquired during our many nutrition challenges, was a desire and passion to prepare and make delicious, clean meals.  When I first started this journey, I made it super difficult on myself- hunting and gathering meals on Pinterest like some kind of freak… Let me tell you, this is a guaranteed way to make you stress over eating clean- setting to many expectations and standards all about food- something you’ll devour no matter what for the pure reason of sustaining life. So, ditch the stress.  With that in mind, I decided my meals, in order to be delicious and nutritious to myself needed these two concepts: 1. The Meal Composure: Protein, Something Leafy and green, and a carb (one that I know from personal experimentation works well in my energy and digestion)  2. The Meal Trifecta: Somethin’ chewy, somethin’ smooshy, somethin’ crunchy.  As long as I view...Read more

We will hold a Town Meeting on Saturday, January 28th at 11:30am.  This is an informational session on the Open.  We do the Open.  We love the Open.  If you have questions – min what it is, why we do it, how to maximize your training and more, come on out. Workout of the Day Snatch 5 sets of 2 New set every 2 minutes.  Takes 10 minutes top warm up.  Use 65% of 1RM. Conditioning 4 Rounds, FGB Style 1 minute at each station Ball Slams 40/25 Toes to Bar  Box Jumps 24/20 Rest/Count RepsRead more

I’m literally just walking in the door from the gym.  Here’s a little advice – give the All Access class a try.  It’s a straight cardio blast.  If you are looking to get more more, better lungs of ready for the Open, you should give this a go. All Access now in the mornings at 8:20 to 8:50a on Monday Tuesday and Thursday and the evenings on Monday and Wednesday at 7:30p to 8:05p. Workout of the Day Handstand Practice 4 rounds 1 minute on, 1 minute off Conditioning 5 RFT 45 Doubleunders 15 Kettlebell Swings 53/35 5 Squat Cleans 205/145Read more