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CLASS HOURS ARE AS USUAL ALL WEEKEND EXCEPT THE WEIGHTLIFTING CLASS WHICH WILL BE CANCELLED JUST FOR TOMORROW AND WILL RESUME NEXT WEEKEND. SATURDAY: 8,... Read More

Check out JJ our newest and youngest member just finishing up Elements.  She has a mean Clean and jerk and loves doing mobility!! CrossFit WOD:... Read More

WARM UP: 3 RDS: Banded Delt Hell (10 reps each exercise lightest band) 10 banded side steps (middle size band) to the right 10 banded... Read More

STRENGTH: Back squat set 1 40% x 4 set 2 50% x 3 set 3 60-65% x 2 set 4 75% x 1 Set 1... Read More

STRENGTH: Clean complex: work up to a max effort Clean deadlift + hang squat clean(mid thigh)  + squat clean (below knee) CrossFit WOD: “Fight Gone... Read More

It’s going to be beautiful out today!  After the 9 class stay for the weightlifting class at 10 and wear your oly shoes! CrossFit WOD:... Read More

It’s not too late to order meals from Muscle Up Paleo.  Check out the menu for next week and be sure to get your order... Read More

STRENGTH: Bench Press 3 x 3 Bent over rows 3 x 3 CrossFit WOD: 5 rds: 10 dead lifts 225#/155# RX+ 255#/185# 10 ring dips... Read More

The set up … Hang time!! Very impressive Junior! SKILL: SNATCH BALANCE (click for video) CrossFit WOD: “Nancy” 5 rds: 400 meter run 15 overhead... Read More

STRENGTH: GOOD MORNING 5 x 3 CrossFit WOD: Buy in: 1000 meter row 10-9-8-7-6-5-4-3-2-1 Box jumps 24″/20″  RX+ 30″/24″ L1 14″/11″ Kettlebell swings 53#/35# RX+... Read More