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STRENGTH: 5 sets: 1 clean pull + 1 power clean + 1 hang power clean Increase the weight with each set Check out this video... Read More

 I hope you all had an awesome weekend ! Summer has arrived!! Don’t forget to hydrate before, during and after your workout. STRENGTH: Back squat 2/2/2/2/2... Read More

Here’s an oldie but a goody from last July … CrossFit WOD: 400 meter Farmer’s carrry w/ 53#/35# kb  RX+ 70#/44# 20 deadlifts 225#/155# RX+... Read More

No strength today. Stay for Extra credit and work on your double unders!! Having trouble with your front rack position?  Check out this video and... Read More

STRENGTH: Bench press 3/3/3/3/3 CrossFit WOD: EMOTM 12  min: 3 power cleans heavy as you can touch and go 5 hspu EXTRA CREDIT: 100 wall... Read More

STRENGTH: deadlift 5 x 3 CrossFit WOD: Run 400 meters 18 pull ups RX+ C2B Run 400 meters 15 pull ups RX+ C2B Run 400... Read More

STRENGTH: Back squats 2/2/2/2/2 CrossFit WOD: “Fight Gone Bad” 3 rds 1 min per station for max reps Wall ball 20#/10′, 14#/9′ SDHP 75#/55# Box... Read More

A big congratulations to  Ryan and his wife Alana and big brother Tyler with the arrival of  a new addition to the family , Bentley... Read More

  Does everyone really know what CrossFit is and why you’re doing it? The official definition of CrossFit is constantly varied, functional movement, executed at... Read More

STRENGTH: Bench press 5 x 5  all sets @75% of 1 RM Follow the programming. It’s not always about going super heavy every single day... Read More