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SKILL: Choose a weight that you want to work on technique for the following sequence 5 x: (don’t go heavy.  Save it for the wod)... Read More

STRENGTH: Bench press 75% x 3 x 2 85% x 3 x 2 90% x 1 x 2 CrossFit WOD: EMOM 20 min: Odd Min:... Read More

There’s a lot of Flu and various viruses and “Splooie” going around.  PLEASE be sure to clean up and wipe your shite down after you... Read More

The CrossFit Games 2014 Open is upon us.  Registration starts this month.  There have been some updates and changes that I’d like to make you... Read More

CrossFit WOD: “Over and out” Buy in: 30 overhead squats 115#/75# RX+135#/95# Every time you drop the bar perform 5 hand release push ups 5... Read More

STRENGTH: 5 x 1 – 3 pos. snatch (mid thigh, below the knee, ground) Work on form, technique and mechanics.  You choose the weight.  This... Read More

 STRENGTH: Push press 5 x 3 CrossFit WOD: 7 Min amrap: 10 power cleans 95#/65# RX+ 135#/95# 10 sdhp 95#/65# RX+ 135#/95# Rest 1 min.... Read More

Our new fresh and healthy food delivery service, Muscle Up Paleo is a hit!!  The food is awesome, portioned out and strictly paleo.  If you... Read More

CrossFit WOD:(Main site) 9 Snatches 155# 2000 meter row 15 snatches 155# 1000 meter row 21 snatches 155# 500 meter row *** This workout is... Read More