*****We will be donating $1 for every person that attends a class this week to Barbell for Boobs. We had great class attendance today, and have stacked up $58 so far. If you would like to donate directly, check the link in our instagram bio.***** We will start a new deadlift progression on Wednesday. The starting point will be 60-70% of your 1RM. After week 1, guys will add 20 pounds, ladies will add 10 each week. Why is there a 60-70%? If you have a DL close to 400/250, I would start closer to 60%. If you deadlift is closer to the 350/225 range, I would start closer to 70%. Just because you’re strong, doesn’t mean you should start higher. We will be doing 5 sets of 3. Each session should be accompanied by 3-4 warm up sets, not including your naked bar pulls. The goal of this progression...Read more

I was waiting for this picture….didn’t want to post without the WORLD SEEING ALL OF THE PR”S! Get those in the raffle! Workout of the Day “Frannie” 10 Rounds for Time3 CTB Pullups6 1-arm DB Thrusters 50/35 (Single DB, 3 each side)9 Situps24 Double UndersRead more

So, if we hypothetically had a small competition on Saturday, it went great! Three tough little workouts jammed into a short period, with some cheering, judging and support, all whilst keeping our distances. Except in a picture. I talk about this a lot, but there are many reasons to dip your toes into competition, whether it is CrossFit, a road race, a soccer league, or chucking horseshoes. You get to really see your level against a field that likely is there to win. And how do they win? By beating you! So you better bring it. I love getting to workout with a judge. You get to turn you brain off, just focus on the work and really get into the moment. Because you get to really lock into the task at hand, we get to see some great efforts. Like: Victoria got her first Bar Muscle Up! Austin D...Read more

If tomorrow we were going to do an in house competition… The doors would theoretically open at 8:15ish for folks to warm up… Heats would start at 9am… We would love folks to come and judge and cheer…all while being socially distanced… Hypothetically, the finals may be…called “Humpty Dumpty”… 42 Alternating DB Snatch 50/35 21 Calorie Row 30 DB Snatch 15 Calorie Row 18 DB Snatch 9 Calorie RowRead more

Heats start Saturday at 9am, so if you want to warm up we will be there around 8:15ish. 10 RFT10 Wallball Shots1 Box Length Handstand Walk1 Bar Muscle Up Modifications2 lengths bear crawl or kick ups3 PullupsRead more