So on Monday, sales we enter Phase 2 of the Cube – that means all lifts go up by 5%.  So heavy days will be 5 sets of 2 at 85%, ambulance rep days will be a big set (8 plus) at 75%, and explosive days will be 3 sets of 8 at 65%.  We’ll...Read More

CrossFit at 9am and 10.  Come get some.  This workout comes from Denny and he weekend he spent with the OPEX crew. Workout of the Day 6 RFT 15 Wallball Shots 20/14 10 Box Jumps 24/20 10 Burpees 15 Hang Power Snatch 75/55Read More

We are finishing up week 3 of the cube and celebrating with some muscle-ups! Ring or bar, side effects strict, kipping or jumping. Pick your favorite.  Workout of the Day Strength/Skill, The Cube, Week 3 of 9 Back Squat 5 sets of 2, 80% of 1RM Conditioning AMRAP 7 10 Thrusters 75/55 3 Muscle UpsRead More

AAAHHHH A new movement! The ring pushup. Betcha didn’t think we could take the pushup to another level. Here we go! A modification for this movement can be a ring pushup hold – that will be no joke either.  Workout of the Day Strength/Skill Handstand work OTM for 5 Perform a Handstand walk, # Hold...Read More

Workout of the Day Strength/Skill, pharmacy The Cube, more about Week 3 of 9 Deadlift 3 sets of 8, purchase 60% of 1RM Conditioning AMRAP 10 Parking Lot Run 5 Deadlift 185/115Read More

Masters Qualifier Workout 3 is a Grip-a-palooza.  On the DU, hospital if you squeeze the handles, think about relaxing your grip an letting your wrists do the work.  At 15 Chest to Bar Pullups, I strongly recommend breaking early and often.  Sets of 3-5 with 5 seconds rest will keep you moving, but may keep...Read More

So, tadalafil this is week 3 of the Cube – everything rotates, web but our percentages stay the same.  We will do the Master’s Qualifier Triplet (DU/C2B/HPC) on Tuesday with some work on the 3 Position Clean. I have a super good workout from Denny’s weekend with OPEX planned for Saturday. On on the Master’s...Read More

On Saturday, view we will perform Master’s Qualifier 4.  It’s a higher skill workout and will allow us to work on Muscle Ups.  Just like before, transition, jumping, bar, or whatever works for you. Workout of the Day For time 55 Bar Facing Burpees 34 Overhead Squat 95/64 21 Muscle Ups 20 minute time capRead More

The CrossFit Games Master’s Qualifier is live.  Wish June the best as she throws down with the fittest athletes in the world. Guess what?  The WODs are good.  We’ll test them – the Muscle Up WOD on Saturday and the DU/C2B/Hang Clean on Monday. Workout of the Day Strength/Skill, no rx The Cube, for sale...Read More

In 2014 CrossFit brought “Double Grace” to the Games. We are bringing it again to you! We did it on August 30, approved 2014 so check your binders. If you haven’t completed “Grace” before, view we can scale this WOD by completing the 30 reps for time, resting 2 minutes and then continuing for the...Read More