Royal Rumble Registration: HERE With the temperature in the 100’s, we have decided to program a skill based work/rest day. People loved rope climbing, so we want to start working that in as a skill – just like we have done with the handstands. If your hands lost some grip with the Toes to Bar...Read More

This is our third version of this workout. This will be the one in the Royal Rumble. If you haven’t signed up – You can do that HERE. Workout of the Day “Royal Rumble” RX & Masters RX Fastest to 500 Reps – 20 minute cap At the top of every 3 minutes – 2...Read More

This week will be hot – make sure you hydrate and eat properly.  I will modulate the intensity a bit.  I did the run/row/burpee workout on Sunday morning.  I set the rower in the sun to up the misery factor, but I did move it to the shade to lower melting in the sun factor....Read More

We will be trying out the Dog Collar Match WOD from the Royal Rumble. If you haven’t signed up, you should. If you weren’t going to sign up, you should.  The workouts are on Wodrocket.com,  right along side registration.  Workout of the Day “Dog Collar Match” 12 minute cap 15 Rounds 3 Deadlifts 2 Power...Read More

Make sure you check out our events page on Facebook! This Saturday at noon – Swim Party at the Bispo’s! Competitive Training Seminar – July 21st from 10am -11:30am Ladies  Bunco – July 27th at 7pm   Workout of the Day Snatch Balance Work to a heavy single in 12 minutes Overhead Squat Work to...Read More

Don’t forget your sunscreen! We can even row in the sunshine! This may not be the day to see how many calories you can get in 60 seconds, but those who placed well over 30 calories should be racking up the rounds 🙂  Workout of the Day AMRAP 30 400 M Run 30 Calorie Row...Read More

Coach Brad and Amber have generously offered their home and pool for us to have a fun afternoon! Come join us for an afternoon to cool off and have some fun. We will provide the food, you bring your own drinks! Let Alison know how many people you will be bringing. The address is on...Read More

On July 21, we will hold a training seminar at 10am.  We will discuss training for competition, like the upcoming Royal Rumble.  We will also discuss training to be more fit, stronger, and more capable. Want to be more prepare for the 2019 Open?  We will talk about planning and organizing your training in addition...Read More

CrossFit at 9am and 10am.  We get a goodie from CrossFit.com.  Scale weights for heavy and challenging loads. Workout of the Day 100′ Handstand Walk 9 Squat Clean 75′ Handstand Walk 12 Squat Clean 50′ Handstand Walk 15 Squat Clean 25′ Handstand Walk Men 185, Ladies 135Read More

** Please make sure to wear long pants, knees socks or both. We will scale by using body pulls- as many as three, but a coach will let you know what it best. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in...Read More