Blog

As you all know, Sunday (today) was our in-house throw down. Not only did we have a great turnout, but everyone came together and had... Read More

  CrossFit WOD: EMOTM 21 min: min 1 – 17/12 cal row min 2 – 15 kb swings 53#/35# RX+ 70#/44# min 3 – 5... Read More

I am taking orders for hoodies and thermals. If you want to place an order, do so very soon! STRENGTH: Snatch balance 5 x 3... Read More

Is everyone ready for Barbells for Boobs this Saturday at 9 am? And who else is still not signed up for the in house throw... Read More

Its hoodie and thermal season! I will be taking orders for zip hoodies, and pull overs as well as thermals. I’m going back to one... Read More

It’s not too late to sign up for the in-house competition on Sunday, November 15th.  I will have a regular 9 am class and the... Read More

If you haven’t signed up for our in house competition/throw down yet, what are you waiting for? I’ve decided to change the men’s scaled clean... Read More

I came across a great article on doing workouts “as prescribed.” I took a few pieces of it that I thought were important.  Prescribed weights... Read More

STRENGTH: Sumo Deadlift 3/3/3/3/3 CrossFit WOD: Work up the ladder and then back down doing 40 situps only once 100 meter run 10 push ups... Read More

STRENGTH: Bench press  Work up to a 5 RM CrossFit WOD: 45 -30 – 15 Cal row 21-15-9 power cleans 155#/105#