Workouts

We can’t thank everyone enough for all of their hard work, dedication, and patience during the Open! We have completed all 5 weeks and are stronger athletes because of it. Found your weakness? Now’s your chance to work on it! Thanks to all of those who participated and all of those who cheered us on. Until … Read more

WOD 200 M Row 12 Alternating 1 Arm DB Snatches 12 Hand Release Push ups 200 M Run 20 min AMRAP  Mallory working her mobility on the box!

If you spend any amount of time on weekly basis in a CrossFit gym, you have inevitably heard the term “macros” more often than you hear people talk about their Fran time or how much they can back squat. Maybe you have done your own research on macros on the inter webs, talked to a … Read more

The 2017 CrossFit open has come to a close.  Congrats to all the athletes who completed the 5 week challenge! If you did not sign up, thanks for dealing with crazy Friday nights, Monday re-test and non stop chatter about 17.whatever. Whats Next!? We have a few things coming out. We will be launching a … Read more

We all want the aesthetics.  In CrossFit, we try to chase performance.  Heavier squats, faster mile times and better scores, but deep down guys and ladies all want to look good.  Everyone usually has a different definition of looking good.  “I want strong arms, but not too bulky.  I want defined legs but not big … Read more

Strength WOD Every 90 Seconds of 12 minutes (8 sets) 1 Clean Lift-Off + Clean Build up over each set to something heavy. A Clean Lift-Off is the portion of the clean from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees … Read more

I was going to write a long blog article on why progressions the coaches give you are so important to follow, which they are.  The coaches are here to help you, not to hold you back.  So when one of us tells you to get off a band or stop doing one pull up at … Read more

WOD Open Gym 9am – Noon Eric hitting a couple KB swings

**First time back on the pavement today.  The coach will get a solid warm up in and make sure you are ready to run and deadlift.  The workout should be under 24 minutes.** WOD 400 M Run 21 Toes to Bar 18 Push ups 15 Deadlifts 4 Rounds Fitness: 185/125 RX: 225/155 DRIVE Every 5 … Read more

Final Friday Night Lights of the CF 2017 Open tonight starting at 6:30pm! See you there! WOD 17.5 10 rounds for time of: 9 thrusters 35 double-unders Fitness: 45/35 RX and RX+: 95/65 25 min cap The team on Friday Night!