Next Saturday we will be having the Summer Slam Competition. There are still some spots available . Heat schedule will be out on Wednesday and movement standard videos will be posted by Monday.   9am & 10am Workout of the Day 21-18-15-12-9-6-3 Burpee Hang Squat Clean 95/65 PullupRead More

****REMINDER****WOD&WINE is rescheduled to a later date in the fall**** I have tweaked the Snatch complex slightly.  For the first lift, more about the Pause Snatch, perform this from the ground.  For the second lift, the No Hook No Foot Snatch, perform this from the hang. Also, you may drop the bar to the ground...Read More

“The CrossFit stimulus—which is constantly varied high-intensity functional movement coupled with meat and vegetables, # order nuts and seeds, order some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple.” – Greg Glassman...Read More

Feeling Tuesday’s 55 Workout of the Day Strength/Skill Pause Back Squat 5 sets of 2 at 65-70% of 1RM Conditioning AMRAP 15 5 Chest to Bar Pullups 5 Kettlebell Snatch Right Hand 53/35 5 Kettlebell Snatch Left Kand 53/35 15 Box Jumps 24/20  Read More

Tuesday is a flipped version of Open 16.4.  Instead of closing with HSPU, buy you will open with them.  If you struggle with HSPU, tadalafil we will cap this portion at 5 minutes.  If you need to scale with mats, do so.  The rest of the workout is pretty simple.  By simple I mean it...Read More

On Friday night, stomach the 19th, we will be holding our second annual WOD & Wine. This is a ladies only event. The guys only event is in the works:) It is a bring all of your lady friends kind of night. Movements will be mainly bodyweight. There is an event page on Facebook –...Read More

CrossFit at 9am and 10am. At 10am we will Deadlift heavy. Workout of the Day Courtesy of CrossFit Linchpin 3 RFT 30 Doubleunders 21 Wallball Shots 20/14 30 Doubleunders 15 Box Jumps 24/20 30 Doubleunders 9 Hang Power Cleans 135/95Read More

Sit and Sip: How to Meditate with Coffee.  My sister in law sent me this article.  She introduced me to La Colombe, sales an excellent coffee place if you ever make it to Philadelphia.  She must know me well, decease or I talk about coffee and meditation too much. My only niggle with the article...Read More

The Pause Snatch, health like the Clean, doctor is a drill to keep the bar close. The No Hook, dosage No Foot trains triple extension and if you do it well, it should train pulling your body under the bar. You can hang on to the bar between lifts or you can do a single,...Read More

New names on the board and new faces around the gym! If you see someone you don’t know, website introduce yourself! If you have a friend who has been asking you about CrossFit, hospital bring them in with you. We are offering a free week of CrossFit for all new members. If you have any questions,...Read More