Workout of the Day Strength Deadlift 5 sets of 2 @ 90% Conditioning 5 RFT 21 Hang Power Clean 95/65 21 Wall Ball Shots 20/14 18 Minute Time Cap  Read more

Workout of the Day Strength Bench Press 3 sets of 8 at 70% of 1RM Conditioning 10-9-8-7-6-5-4-3-2-1 Box Jump 24/20 Pullup Air Squat  Read more

We will be closed on Memorial Day. Regular classes resume on Tuesday. This week will be a break in the Kids and Teens Program. Our summer schedule will start up on Monday June 6th. Kids classes are Mondays and Wednesdays from 10:30am-11am. 1 day a week for 8 weeks will be $70 2 days a week for 8 weeks will be $110 Teens will be same days, buy 11:00am-11:45am. 1 day a week for 8 weeks will be $110 2 day a week for 8 weeks will be $150 There will be no open gym this week on Tuesday and Thursday. Keep cool and stay hydrated!Read more

 ***We will be closed Monday, tadalafil May 30th for Memorial Day. Also NO OPEN GYM Tuesday and Thursday of next week.*** Don’t forget – Murph on Saturday at 9am.  This is a longer CrossFit workout with a lot of reps – 600 in total with 2 miles of running.  The CrossFit website explicitly states “partition the reps as needed.”  That means you can break it up.  If you choose to do 100 Pullups into 200 Pushups into 300 Squats, that is fine.  But for our purposes, it’s not required.  You could do 100 rounds of 1 Pullup, 2 Pushups and 3 Squats.  But that’s more up and down than a Catholic wedding.  And good luck counting that. I recommend 20 Rounds of Cindy – 5 Pullups, 10 Pushups, 15 Squats. You can try 10/20/30, but from my experience, you tend to start breaking up sets in anything larger.  And by...Read more

The Glassman Chipper from the CrossFit Journal.  CrossFit has seemed to evolve over the last 5 or 6 years in many aspects – as a lifestyle, and a business, a training program, and a sport. But if you look at these articles, you realize this was all a part of Greg Glassman’s vision.  If you don’t know, Glassman created CrossFit. He is the son of a rocket scientist in Southern California.  Glassman was a gymnast that used weight training to prepare for his competitive season because he didn’t have access to equipment.  Later, he became a personal trainer in Los Angeles and was kicked out of all the gyms in LA because of his unorthodox training methods and strong following.  He relocated to Santa Cruz where he ran into similar problems until he opened his own warehouse gym, which he called CrossFit.  From there, he began training everyone from Olympic...Read more