Looking for something to do with that leftover candy? Whether you tricked (;)), pharmacy treated or boo-ed your way through last night, approved chances are you have some leftover sweet stuff mocking you around the house. I am writing this at 3:56pm and my kids are pretty much already at each others throats and that...Read More

We have finished the current Milo program – we will test it with the first part of our Halloween Monster Mash . The “Monster Mash” concept was created by Pat Sherwood at CrossFit Linchpin.  He posts one every Monday.  But Monday’s one is my creation.  Although I am stealing parts of this – like the...Read More

Normal Saturday hours 9am and 10am Workout of the Day 4RFT 25 Handstand Pushups 25 Kettlebell Swings 53/35 25 Box Jumps 24/20 As always, click plenty of substitutes abound for the HSPU.  Read More

For Friday’s conditioning workout, information pills depending on the class size, be prepared to juggle what you do first.  You may need to begin with the Run/Burpee piece to ensure rowers are open.  If you are supposed to be rowing, but they are all taken, either wait until one opens or do 12 Burpees.  Be...Read More

Some pretty good wallball efficiency tips from CrossFit Invictus.  Each one of these tips are things all our coaches have said over the years.  Just keep hammering the basics. Thursday’s workout comes from CrossFit Mayhem.  But this mash of Karen and Grace deserves a name.  It’s kind of like a hamburger – the WB are...Read More

On Wednesday we will be working the overhead position from behind the neck. Generally, # 40mg this is our strongest overhead position – you don’t have to push the bar back, cost you just push up. If you are going to try and put your maximum load over your head, this is probably how you...Read More

The CrossFit Games LiftOff begins on November 3.  This is the second year of the online event.  You can sign up or just play from the cheap seats.  The format is a max effort snatch, advice clean and jerk and a metcon.  Much like the Open, if you go to CFO, you will perform these...Read More

Final Week for Milo.  We’ll do the HS work on Tuesday, adiposity a Max Effort Split Jerk on Wednesday – much in the vein of what we have been doing the last 2 weeks, a conditioning workout from CrossFit Mayhem, and the Push/Pull OTM on Friday. Workout of the Day Strength/Skill “Milo” OTM 10 3...Read More

In November we will be having a fundraiser for Barbells for Boobs. It is a partner kind of fun that has 5 mini-workouts. The competition will be on November 12th and is $99 per team. This might give you a chance to really work out the partnership kinks for Franniversary a few weeks later:) This...Read More

Can you name this dude?  He was my favorite of the OG CrossFit athletes. Friday’s workout is a Tabata Protocol.  Treat every 20 second period like a sprint.  There is little “interference” throughout.  There is a pull, salve a squat, drugs a push and a jump.  Each 2 minute round is – 20 seconds of...Read More