Here is the new back squat progression – it will be done every Monday for 6 weeks. In 10 minutes, build to a heavy set of 3 back squats for the day. Then, you will (likely) drop down to 70% and perform 3 sets of 5 at 65% of your 1RM back squat. So there will be some ‘feel’ lifting and some percentage lifting. Each week, the 3 sets of 5 will go up by 5%. This will be followed up with a workout that starts with 50 wall ball shots. So take care of your gams. Strength Back Squat Week 1 of 6 #1: Build to a heavy 3 reps in 10 minutes#2: 5 reps 65%#3: 5 reps 65%#4: 5 reps 65% Conditioning AMRAP 8 50 Wallball Shots 50 Toes to BarRead more

At 10am, we will open with a ring muscle up EMOM. Workout of the Day 5 RFT40 Doubleunders30 Box Jumps 24/2020 Kettlebell Swings 53/35Read more

We will begin the new year by investing some time in the Snatch. Back Squat on Monday, Snatch on Friday. The CrossFit Games Open sign up is live! Get signed up, let’s get into great shape, wear silly t-shirts and dominate our friends at exercise. We are still looking for one more team leader! Our team leader meeting will be after the 10am class on Saturday February 6th. Teen class got in some running today! Workout of the Day Snatch 5 sets of 1 Conditioning AMRAP 5 3 Right hand DB Hang Snatch 50/35 3 Right hand DB Push Press 3 Left hand DB Hang Snatch 3 Left hand DB Push PressRead more

There is a code somewhere in the gym that can be used to register for the Open for free. First one to find it and get signed up wins! Yeah – YOU! Workout of the Day 3 RFT800m Run50 Deadlifts 95/6550 SitupsRead more

Workout of the Day AMRAP 20 50 Double Unders 10 Handstand Pushups 10 PullupsRead more