I’m literally just walking in the door from the gym.  Here’s a little advice – give the All Access class a try.  It’s a straight cardio blast.  If you are looking to get more more, better lungs of ready for the Open, you should give this a go. All Access now in the mornings at...Read More

All of our coaches have a wealth of knowledge underneath their fun spirited, muscly bodies and they are willing to share it with us. Welcome to Sarah’s Somethin’ Somethin’. Thanks Sarah! We look forward to hearing more on nutrition and training from her in the future. Sarah’s Somethin’ Somethin’       I was rounding...Read More

CrossFit at 9am and 10am.  Like I said earlier, we did the Sevens last week.  We do the Light Sevens this week – and just because it’s lighter, doesn’t mean it’s easier. Workout the Day 7 RFT 7 Handstand Pushups 7 Thrusters 95/65 7 Toes to Bar 7 Deadlift 185/115 7 Burpee 7 Kettlebell Swing...Read More

A few weeks ago, I picked up couple of tips for taking long term care of the back.  I’ve noticed as my son get taller, I appear to be getting shorter.  On a good day, I’m 5’6″ and maybe, if I squint, a half.  When I started CrossFit, I was (a smidge) over 5’7″.  I...Read More

Workout of the Day 21-18-15-12-9-6-3 Pullups Box Jumps 24/20 Before every round, including the first, perform an Overhead Walking Lunge down and back, with a 45/25 plateRead More

If you head to Youtube and search CrossFit Snatch All Blacks, you will see a series of videos in which Coach Burgener breaks down the lift for a New Zealand Rugby player.   Starting Wednesday, we will begin a new weekly Snatch progression.  The session will last 20 minutes – the first 10 to warm...Read More

It is January 2nd…that means we are officially out of the holiday season – no more excuses for parties, cookies and drinks. So where do you go from here? Pure Pharma has put together a FREE 4 week challenge that is NOT horribly restrictive and encourages happiness. WHAT? It is called the Good Life Challenge....Read More

Happy New Year!  We hope you had a great break and, after being jolly, are ready to get back in some serious training.  We will start the new year with a cycle to get ready for the Open, which starts in the end of February.  Monday will be a build to a 2RM Front Squat,...Read More

On New Years Day we will be celebrating the beginning of 2017 with a WOD at noon. We would love for you all to come and join us….in whatever state you are in. We are loaded up with Coconut Water to rehydrate you from your NYE Fun. Workout of the Day 9am CrossFit 10am Advanced...Read More

If you have had this week off and have been traveling – we missed you:) Tomorrow is the last day of our shortened schedule. Classes at 5:30am, 9am, 4:30pm and 5:30pm. Regular schedule on Saturday and back to the regular routine on Monday. We will have a WOD on noon on New Years Day –...Read More