Workouts

Open Gym from 9-12 Come in and get more awesome…

WOD 200 Meter Run 10 Deadlifts 10 Push ups 10 Toes to bar 20 Min AMRAP Fitness: 135/95 Performance: 185/125 Open: 225/155 DRIVE  5 Wall Balls 4 KB Swings 3 Push ups 2 Pull ups 30 rounds Coach Alexa showing off great form in her push ups!

Strength WOD Back Squat 6/6/4/4/2/2 Build up in weight as you go.  Your last set of 2 should be challenging. WOD 10 Squats Cleans 30/20 Assault Bike Cals 10 Power Cleans Fitness: 115/75 Performance: 165/110 Open: 205/135 Coaching Tip: Squat and Power Cleans should be heavy.  Something you are doing in singles.  Challenge yourself today … Read more

Reposting this article as a friendly reminder of the Unspoken Rules of CrossFit! There are many things about CrossFit that set us apart from your everyday Globo-Gym.  One of the greatest is community.  Some may call it a cult but once you’ve tried it, you realize it’s just like-minded people working hard to stay healthy. … Read more

Strength WOD 10 One legged DB RDL (5 each side) 10 Chin ups 3 Rounds WOD 40-30-20-10 Alternating DB Snatch 15 Box jumps after each set Coaching Tip: Choose a DB weight you can work through in large sets Check out this video of Coach Blair explaining the One-Legged Deadlift – We will attack these … Read more

WOD  20 Sit ups 30 KB Swings 40 Goblet Lunges 500/400 M Row 60 Air Squats 3 Rnds **30 min time cap.** Coaching Tip: Today we go long, no barbell.  Pick a KB weight that you’re able to move through in large sets. DO NOT DROP THE KB. Early morning row for the AM crew!

Strength Push Press 75-85% 3/3/3/3/3 WOD 10 Push Jerks 10 Pull ups 10 Burpees 10 min AMRAP Fitness:95/65 Performance: 115/75 Open: 135/95 Coaching Tip: Choose a load that you can move for all 10 reps for a good part of the 10 minutes. Brace yourself, today we go overhead…

Today is a day in which we are called to remember the heroic sacrifice of those involved in the attacks on our nation on September 11, 2001. Although to some a workout may seem like a small way to honor those who gave their lives on this day, it is a gesture in which we … Read more

  Mobility. In my mind, there are only two types of people when it comes to this topic. People who work on mobility, and people who don’t. It’s as simple as that. I believe this is one of the absolutely, most underrated and most under-valued areas in CrossFit. In our 60 minutes a day, depending … Read more

WOD We are closed today due to a Level 1 Seminar. We will have evening open gym from 5-7PM!