Uncategorized

So here is the broad plan for the week. Yes, Saturday is a tough one. We have deadlifts, more squatting (wall balls) and more rowing.... Read More

Hey guys! 7 more sleeps until the announcement of the first Open Wod!!! Register here to get in on the fun . . . https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen... Read More

Well, if you’re reading this, you’re hopefully looking at our new web page! It’s functioning but we’ll be getting rid of the stock photos and... Read More

Accessory Work 3 rounds 10 Bench at 60-65% of 1 rep max 30 second handstand hold or 3 wall walks 10 Toes to rings or... Read More

We have the classic Olympic lift, the squat clean and jerk for strength. Let’s focus on finishing our triple extension during the clean, and getting... Read More

STRENGTH Increase weight each set working up to a heavy double. Overhead Squat 2/2/2/2/2 METCON “In Over Your Head” 14 Minute OPEN/PERFORMANCE 200 Meter Run... Read More

For Sunday we have a workout that has been my go to wod lately. Its a combination of a few SHRED workouts we’ve done combined... Read More

The Open starts October 10! The first wod will be announced that Thursday night and we’ll be hitting it on Saturday! Sign up and be... Read More

We have deadlifts for strength Friday and also some sets of 12 in the wod. As the Open approaches I’d like you to dial in... Read More

Another 5 station 50 minute BLAZE for Thursday! We have Devil’s Presses and Tuck Ups. We’ve seen these movements before. Your coach will demo if... Read More