WOD

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

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

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

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

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

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

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