Week of 18 July, 2021
We completed the 12 week Ben Smith Squat Strong program on Friday. Over the last two weeks, I count 133 PRs on the squats –... Read More
Saturday, CrossFit @ 9 & 10
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... Read More
Friday 7/16/2021
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... Read More
Death by…with options
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... Read More
Wednesday 7/14/2021
Workout of the Day AMRAP 223 Deadlift 135/952 Hang Power Cleans1 Power Clean33 DoubleundersRest 30 seconds after each round
PR-Palooza
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... Read More
Week of 11 July, 2021
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,... Read More
10 July, 2021
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 24/20
Friday events-
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... Read More
Thursday 7/8/2021
Workout of the Day AMRAP 2210 Alternating DB Hang Snatch 50/3510′ Handstand walk (across box)40 DoubleunderRest 1 minute