This week we are starting to move into our new and expanded space. Thank you ahead of time for your patience! The lockers will be moved over and there will be a warmup area for those who arrive ahead of class and want to get moving! It will be a good space to chat without the music from the class blaring at you.  Your binders have already made the move. In case you didn’t see there is another bathroom over there. Yippee for 3 bathrooms!  Workout of the Day Strength Deadlift – Week 4 of 6 Build to a Heavy 5 in 20 minutes Conditioning 4 RFT 400m Run 15 Chest to Bar Pullups** ** Sub 5 Muscle UpsRead more

Last day for the Wallball OTM.  I hope you have learned something about yourself in this drill.  Next week, visit this site we will test an Open WOD and we will take away all the rest. Workout of the Day With a 29:00 running clock OTM 10 15 Wallball Shots 20/14 Rest until 15:00 15:00 to 16:00 Doubleunders 16:00 to 17:00 Power Snatch 95/65 17:00 to 19:00 Doubleunders 21:00 to 23:00 Power Snatch 95/65 23:00 to 26:00 Doubleunders 26:00 to 29:00 Power Snatch 95/65 Score is total number of reps completed.  I recommend a total running count.  Yes, web you could probably game this and rest during the Snatch period and just crank out Doubleunders.  But that is weak sauce.Read more

This week will be very similar to last week – Push complex on Monday, # 40mg Wallball for 15 on Tuesday (and a different Doubleunder/Snatch WOD to follow), salve Deadlift on Wednesday, # 100mg a face melting 20 minute CrossFit metcon (with Thrusters) on Thursday and Back Squat on Friday. That’s 3 days this week some some squatting, so make sure you take care of those gams. I was talking about this documentary last week.  Mikko Salo won the 2009 CrossFit Games as a complete unknown.  Immediately after his win, everyone wanted to know what his training looked like.  At that time, all anybody did was a CrossFit WOD and maybe started to work on Olympic lifting.  Mikko lived like a fitness monk, rowing in closets, doing multiple CrossFit workouts and Olympic weightlifting in a given day.  Mikko may not be as talented in the high end skills – he’s...Read more

The Skills Clinic starts at 9a.  We will review Hanging movements, site Handstand movements, Pistols and Doubleunders. At 10a, we will review Muscle Ups. After all that, we will exercise at high intensity. Workout of the Day 3 Rounds, for reps 4 Minutes of Kettlebell Snatch 53/35 You can switch hands every 10 reps. Rest 1 minute 4 Minutes of Burpees Rest 1 minuteRead more

  If you’re part of the 9:00 AM crew, here you know Gina. And every so often we get to see her in an evening class. She is tough. She is strong. She works hard. Gina has battled back from an injury or two in the recent months. She would come in and do whatever it took to protect her injury while at the same time getting a workout in. Here’s a little bit more on Gina….. How were you introduced to CFO? When did you realize CrossFit was for you? I did a boot camp next door for a while and CF was calling to me. I had to force myself not to stare in on a daily basis. Then Vanessa talked to me about it and 2 seconds later I was there and loving it! What is your first impression? Holy *hit I’ve got a lot of work...Read more