I don’t know if you spent a great deal of time watching the CrossFit Games, online but it was once again, erectile a great event that raised the level of what can expect in the sport. This is the final week of our current progression.  Next week we will max effort on the Snatch, Clean and Jerk and Front Squat.  This week, it’s Snatch on Monday, Front Squat on Tuesday, Clean and Jerk complex on Thursday and Back Squat on Friday. It’s going to be very hot this week – I hate to say I back off on training, but when it’s hot, I try to keep the workouts short or build rest in.  Please ensure you hydrate, eat properly and train hard. Workout of the Day Strength/Skill Snatch (2 position) Hang from Mid Thigh then Snatch from the Ground 6 sets of this complex Conditioning 500m Row 30 Hang...Read more

In case you are living under the CrossFit Rock, health you are probably aware this is Games weekend. ESPN3 is broadcasting the Games live, and you can go online and watch at games.crossfit.com. Workout of the Day “Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Ball Shots 20/14Read more

PLEASE make sure you like us on Facebook and subscribe to our events. We have a lot of fun stuff coming up and more in the works. Love us on social media as much as you do in the gym! Workout of the Day Strength 2 Position Snatch – Mid thigh then Ground 6 Sets @65-70% of 1RM Conditioning 5 Snatches 185/115 10 Snatches 165/105 15 Snatches 135/85 20 Snatches 95/65 25 Snatches 75/45Read more

Very proud of those who showed up and worked out today! If you are one to shy away from a WOD that looks challenging on the website, ailment stop looking! Scaling options are always available…better to show up than not. You know you will have fun anyway…wink wink:) Workout of the Day Strength Back Squat 5 Sets of 3 We started at 65% so we should be somewhere around 75% right about now. Conditioning AMRAP 20 Parking Lot Run Row 250M or 10 Calories on Air Dyne Rest 30 seconds You track your own rest times. Depending on attendance, be prepared to switch. You may have to row/run vs. run/row.Read more

This workout has some hair on it.  It’s a CrossFit.com workout from last week, decease but it’s an advanced version of the classic benchmark Angie – 100 Pullups, Pushups, Situps and Squats.  It ups the ante significantly, requiring advanced versions of the pull, push, sit up and squat.  The .com workout calls for GHD Situps.  We only have 2 GHDs, and unless you have done 100 before, I strongly suggest you DO NOT try this out.  Unless you want to be reminded of the sit-ups every time you try to get out of bed, breathe deeply, sneeze, cough or basically anything where you use your lungs. So, how do you scale this?  My first thought is how long should it take.  This workout, to me, looks like a hairy CrossFit Games Regional workout.  Those are usually capped around 25 minutes, so let’s use that here. 100 C2B, for an advanced,...Read more