Thursday hours are: CrossFit at 5:30am, 9am and 5:30pm.  All Access is this Thursday at 8:20am.  Friday hours are the same – except no All Access. For the workout, start each round where you left off on the last round.  So, if you completed 2 rounds plus 2 Muscle Ups in round 1, begin the...Read More

CrossFit at 9am and 4:30pm and 5:30pm.   The workout today is the same as Open 14.4 – the HSPU will go up 3 every round.  The weightlifting, which will be the snatch, goes up by 3 every 3 rounds. Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning...Read More

Remember – no 6:30pm classes this week.  So tomorrow, only classes at 5:30am, 9am and 5:30pm.  All Access at 8:30am is on. We will test the Back Squat after our 3 rep build.  Instead of just squatting, we will take 10 minutes to build to a Hang Squat Clean double.  This is not the point...Read More

Just one class today, at 9am,  We will Back Squat Max Effort on Tuesday.  Remember, for the remainder of the week, there will be no 6:30pm classes. Workout of the Day “Wittman” 7 RFT 15 Kettlebell Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20Read More

Only 1 class tomorrow at 9am Workout of the Day “Hamilton” 3 RFT 1000m Row 50 Pushups 1000m Run 50 Pullups  Read More

Workout of the Day AMRAP 15 5 Thrusters 135/83 10 Toes to Bar  30 Double UndersRead More

So, this web next week will be adjusted as things are a little slow for the holidays.  We will only have a 9am hero workout on Monday, page 12/26.  For the remainder of the week, page there will be no 6:30pm classes. Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullup 5 Dips...Read More

The end of the year is upon us and that seems to lead to reflection for most people. It has been quite the year – everyone has their highs and lows, their great moments and the not so great. In reflecting on my year I thought long and hard about the people who have brought...Read More

Excellent video from Barbell Shrugged on the Glute Ham Raise.  Now that we have enough GHD to use in class warm up, if not workouts, we want to get as much out of the tool as possible.  As a society, we are frontal fixated, and we get that way on the GHD machine.  Basically, we...Read More

We will have a normal schedule this week, as Christmas falls on a Sunday.  Back Squat on Monday, HS work on Tuesday.  Next week will be our final week of the Back Squat progression. In the new year, we will do a 5 RM Back Squat build, a 2RM Front Squat build and heavy Snatch...Read More