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

A quick note on the Clean and Jerk Complex.  I know personally, recipe I jumped weight, making this a bit heavy.  I started week 1 at 195, and jumped to 205.  My foot work felt sloppy.  So instead of just going heavier, I am going to drop the weight down to 185 and focus on perfect mechanics. There is no shame in dropping the weight in an effort to refine your movement.  That being said, don’t be afraid to challenge yourself.  If the weight after the first 3 sets feels snappy and solid, make a 5 pound jump. Workout of the Day Strength/Skill Clean/Push Press/Push Jerk/Split Jerk Complex 6 sets of this complex after a good warm up.  Conditioning AMRAP 14 4 Power Cleans 135/85 5 Box Jump and Over 24/20 6 Push Press Left Arm 45/35 6 Push Press Right Arm 45/35 5 Box Jump and OverRead more