Workout of the Day AMRAP 2210 Air Squats10′ Handstand Walk10 Alternating Lunges10′ Handstand WalkRest 1 minuteRead More

We completed the 12 week Ben Smith Squat Strong program on Friday. Over the last two weeks, I count 133 PRs on the squats – new 10RM, 5-2RM and big 1RMs across the board. Congratulations on all the hard work. In my house, between Jack, Will and myself, we added 85 pounds to our totals....Read More

Tomorrow’s workout is very, very challenging. But, like any good CrossFit workout, it can bee scaled to any ability level. And, it has overhead squats and bar muscle ups – just like our upcoming 3s Company Comp!!! For time: 15 bar muscle-ups5 overhead squats10 bar muscle-ups10 overhead squats5 bar muscle-ups15 overhead squats Men 185, Ladies...Read More

Workout of the Day Back Squat for load:#1: 8 reps @ 35%#2: 8 reps @ 35%#3: 5 reps @ 55%#4: 3 reps @ 75%#5: 2 reps @ 85%#6: 1 rep @ 98%#7: 1 rep @ 105%#8: 1 rep @ 105%#9: 1 rep @ 105%Read More

I promise I am not trying to be confusing. Here is the longest workout I have ever described. Workout the day With a continuously running clock, do 1 pullup and 1 pushup in the first minute, 2 pullups and 2 pushups in the second minute, 3 and 3 in the 3rd and so on until...Read More

Workout of the Day AMRAP 223 Deadlift 135/952 Hang Power Cleans1 Power Clean33 DoubleundersRest 30 seconds after each roundRead More

Congratulations to everyone who PR’ed today! If you didn’t get there, we will see you at the bar on Friday! Workout of the Day 7 Rounds for Time7 Power Snatch 95/657 Toes to Bar7 Bar Facing Burpees21 minute capRead More

This is our 12th and final week of the Ben Smith Squat Strong program. Over the last 22 sessions you have squatted heavier and heavier, building an outstanding base to go for some big lifts this week. You may have noticed that as the weights got heavier, we did less and less squats. The first...Read More

CrossFit at 9 and 10 Workout of the Day GGG Down by 3 15-12-9-6-3Handstand PushupChest to Bar PullupBurpee Box Jump and Over 24/20Read More

Tomorrow night – Yoga, Scout and Cellar wine tasting and Dani Nicole Boutique at 6:30pm! Let us know if you can make it. There is also Open Gym Sunday – great time to get together with your team to practice for 3’s Company team competition on August 28th! We are in the fight right now....Read More