Coming off the 5×5 Back Squat, we will take the opportunity to test our…2 Rep Max.  Testing the 1RM Back Squat is tough – getting your body ready to go with a maximal weight on your back, for only 1 rep is a tough mental challenge.  It’s kind of like hitting a softball, it’s easy,...Read More

The Open is coming up – we want to work on the muscle-up skills at least once a week. Modification for the ring muscle-up  can be bar muscle up, jumping muscle-up, transitions or a burpee pullup.   Workout of the Day 9-7-5 Ring Muscle Up Clean and Jerk 165/110  Read More

Workout of the Day Strength Clean & Jerk Complex Build to a heavy Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Conditioning AMRAP 15 5 HEAVY Swings Eye Level 3 Burpees 1 10m sprint down and back Rest 30 secondsRead More

I know there is some mystery about the posts…if anyone actually reads them.  This is a Brian.  I’ve basically written something CrossFit related everyday since 2009.  Until the last few months.  I’ve been working nights lately, so Alison has gotten some blog writing reps.  Sometimes I have a lot to say, sometimes I don’t. I’ve...Read More

We do challenges often – not necessarily monthly, but there is usually something going on. This current one…the kettlebell challenge… seems to have not sparked some fitness for many people. Was it the number? The 10,000 swings that turned you off? Was it the extra work? I have said it before…I did the challenge years...Read More

9 days in and I am finally writing 2018 consistently. Anyone else having this problem? Workout of the Day 7 Rounds for Time 15 Toes to Bar 10 Burpees Box Jump up and overs 5 Chest to Bar Pullups 30 Minute Time CapRead More

We are going to be doing some complexes this week that will be done in a lead up to the Open. Don’t worry too much about the weights on these, they might highlight some weaknesses. This is where we will be training technique. Workout of the Day Strength “MisFit Snatch Complex” 1 Squat Snatch 1...Read More

Sorry for the late post!! See you tomorrow at 9am and advanced class at 10am.   Workout of the Day “Swingers Pyramid” 100 Double Unders 50 Wall Ball Shots 20/14 100 Kettlebell Swings 53/35 50 Wall Ball Shots 100 Double UndersRead More

Workout of the Day Strength/ Skill Back Squat 5×5 @ 75% Conditioning Alternating Tabata 8 rounds 20 seconds on/10 seconds off Pullups Pushups    Read More

  Workout of the Day Max Effort Snatch Conditioning Reverse Tabata Snatch 135/85 8 Rounds  Work 10 seconds, Rest 20 Seconds This will reward linked reps, so try to hang on!  Read More