Workout of the Day Bench Press  5 Sets of 2 @ 85% of 1RM Conditioning AMRAP 12 6 Dumbbell Clean and Jerks, Left Hand 50/35 6 Dumbbell Clean and Jerks, Right Hand 24 Double UndersRead More

At 10 am, we will be going over what will be happening during The Open. There are teams, themes, and dreams to be made during this fun 5 week period. Come join us for a brief meeting. Workout of the Day 4 Rounds for Time 4 Power Cleans  4 Front Squats 4 Shoulder to Overheads 205/135 Scale as appropriate.Read More

The attendance has been through the roof this week. The classes have been full of energy and fun. Like any good rager, the clean up after is usually the measure of a good party. Please be mindful of your equipment after your workout. Wipe down everything you used, from bars to ball to counting boards....Read More

In case you haven’t noticed, it’s a new year. Some folks like a good New Years goal. I love a pull up – if you don’t have one, maybe now is the time. If you write it on the board and take a selfie, you got yourself a square on the bingo card. We do a lot of handstand work, and we added a lot of rope climbs last year. This year, I want to...Read More

Workout of the Day Strength Deadlift 8 sets of 4, 65% 1RM Conditioning 3 Rounds, with a 5 minute clock AMRAP 3 5 Chest to Bar Pullups 10′ Handstand Walk Rest 2 minutes after each 3 minute AMRAPRead More

Click Here to sign up for CFO Bingo! Click Here to sign up for the meeting about The Open CrossFit.com is going through a bit of an adjustment. If you’ve been looking at the main page, and I have pretty much everyday for the last 13 years, you will notice some changes. For the last...Read More

Tomorrow we will be starting week one of the Cube – our strength program. The lifts will be the back squat, deadlift and bench press on Mondays, Wednesdays and Fridays. On Thursdays we will start working muscle-up skills much like we did with handstands and rope climbs. We have some some exciting things in the...Read More

Workout of the Day 8 RFT 8 Deadlifts 225/155 25 FT Single Arm Overhead Walking lunge 50/35 25 FT Overhead Walking Lunge other arm 30 DoubleUndersRead More

Workout of the Day AMRAP 20 10 Box Jumps 25 Ft Handstand Walk 10 Alternating Dumbbell Snatch 50/35 25 Ft Handstand Walk Substitute for HS Walk can be kick ups or Bear CrawlsRead More

Have you guys gotten used to writing 2019? I just did it for the first time today.  But I nailed it on the post! Workout of the Day AMRAP 20 10 Wallball Shots 20/14 10 Toes to Bar Parking Lot RunRead More