Remember – ‘Uncle Charles’ Shipman’s weightlifting seminar is this Saturday.  The seminar goes from 9a to 4p.  If you are not signed up, but want to get better at the Olympic Lifts, talk to Alison this week and get with the lifting. You can even sign up on our AWESOME App! This week – Deadlift...Read More

  Workout of the Day Strength Front Squat 10 repetitions @55% 10 repetitions @60% 7 repetitions @65% 7 repetitions @70% 3 repetitions @75% 3 repetitions @80% Conditioning 7 RFT 11 Hang Power Cleans 95/65* 21 Situps *You must lower the bar below the knee for EVERY Hang Power Clean  Read More

Thursday’s Squat work is very simple – spend 3 minutes on each leg in the couch stretch position.  I recommend 1 minute on each leg, and then switch 2 more times. You can do this at the gym.  Or you can do it on a chair, or even, like it says, on a couch. There...Read More

Today’s workout is brought to you by the great minds of Brian and Denny. Inspired by the All Access Programming of Alison. #collaboration Enjoy! Workout of the Day “Nickel & Dime Part II” 3 Rounds for Time Row 10 Calories 5 Burpees 10 Dumbbell Front Rack Thruster 50/35 5 Burpees 10 Front Rack Dumbbell Front...Read More

So – more on our Squat Club.  We did some heavy squats on Monday.  Tuesday’s suggested work is very simple: accumulate 5 minutes in a squat.  You can do this watching TV, at the gym or at the office.  If you can sit for 5 whole minutes, great!  If this is uncomfortable, use your phone...Read More

As we have passed the halfway point in the #cfo100 burpee challenge, I think you’re ready for our next mini-challenge: the CFO Squat Club.  The rules are simple: Squat. Every. Day.  Squat everyday from October 2 to January 1, 2018.  It can be any type of squat.  It can be weighted, PVC or body weight....Read More

The workout has a TON of Bar Muscle Ups.  Don’t let that be a limiter!  I will review Muslce Ups for a good 20 minutes – we will discuss scaling options, skill transitions and more to get you over that bar. Workout of the Day 21-15-9 DB Power Snatch 50/35 Bar Muscle UpsRead More

We are almost 2 weeks into the Whole Life Challenge. Over 20 people from two CrossFit gyms came together to get better at life. Well more than 20 people…. but 20 people on our team. Each week there is a new lifestyle challenge. The first week called for us to put down our phones during...Read More

CrossFit is kicking it up a notch with the team series in week 2. Enjoy! Workout of the Day Strength Back Squat 10 reps @ 55% 10 reps @60% 7 reps @ 65% 7 reps @ 70% 3 reps @ 75% 3 reps @80% Conditioning For Time: Row 1K 50 Thrusters 45/35 30 Chest to...Read More

Only a few days left to sign up for the early bird pricing of the weightlifting seminar. It is currently $110 for the Weightlifting Seminar with Charles Shipman. The day will be from 9am-4pm with a one hour break for lunch. Spots are filling up! “Charles Shipman, affectionately known as Uncle Charles, will be at...Read More