Workouts

When you wash the dishes you should be washing the dishes.  Not thinking about the protein shake you are going to slam down after.  If you are always looking onto the next thing then you are never in the moment.  This act of mindfulness will carry over to other aspects of your life as well.  … Read more

Strength WOD Front Squat with a 3 second pause in the bottom 3/3/3/3/3 WOD Every Minute for 12 minutes Min 1: 12 Front Rack Barbell Lunges Min 2: 15 KB Swings Min 3: 40-50 Double Unders Fitness: 95/65; 44/26; 40 doubles RX & RX+: 115/75; 53/35; 50 doubles The 6:30am class having fun on the … Read more

Do you struggle to get your elbows high on front squats and cleans? Do you have a difficult time keeping an upright dip and bar path on overhead movements like push press and jerks? Then listen up. Here are some stretches you can do in 10 minutes per day to improve your front rack position. … Read more

**Retest from Monday, September 5th 2016** WOD “ABBATE” U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 1 … Read more

WOD Open Gym 9am- Noon Yoga at 10am with Katrina! Ryan staying focused on doubles

Normal schedule today – 8am and 11am DRIVE classes. 9am and 10am CrossFit Strength WOD 10 Strict Ring Dips 8 1 Arm Dumbbell Row (8 per side) 3 Rounds WOD 5 Bar Muscle ups 10 Push Jerks 50 Double Unders 10 minute AMRAP Fitness: 95/65 (10 pull ups) RX: 115/75 (5 Bar Muscle ups) RX+: … Read more

Strength WOD Front Squat 10/10 (Work up to a heavy set of 10 and hit it twice) WOD 30 Wall Balls 15 Deadlifts 25 Wall Balls 15 Deadlifts 20 Wall Balls 15 Deadlifts 15 Wall Balls 15 Deadlifts 10 Wall balls 15 Deadlifts 5 Wall Balls Fitness: 135/95 RX: 185/125 RX+: 225/155 TR on doubles … Read more

The ring muscle up is a technical gymnastics movement that can be intimidating. Getting them not only requires strength, but also the courage to give them a shot. Getting up onto the rings for your first attempt can be scary, especially in a crowded gym. This week Sean C. got his first ring MU after … Read more

Strength WOD Spend 10 minutes working up to a heavy 2 Rep Hanging Power Snatch WOD 10 Hanging Power Snatch 20 Cal Row 10 Burpee Box Jumps Rest 1 minute 5 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 Smile if you love snatches!

Congratulations to our March Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of March.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 27 Mallory Beck 27 Shariq Khan 26 Shaun Chemplavil 22 Matthew Mueller … Read more