Workouts

Do you struggle to find and prep meals that are quick, clean and easy? Watch the video below – Alexa goes shopping with $20 to buy the ingredients for a quick clean meal. See below for some pointers from the video you can incorporate into your shopping: When it comes to protein don’t skimp on … Read more

WOD   Open gym 9am – Noon It’s a new week. What goals will you attack?  

Strength WOD Take 12 minutes to find a heavy Clean and Jerk **This will be prep for the heavy WOD that we are about to attack.** WOD 50 Wall Balls 5 Clean and Jerks 40 Wall Balls 4 Clean and Jerks 30 Wall Balls 3 Clean and Jerks 20 Wall Balls 2 Clean and Jerks … Read more

Athlete spotlight Friday! Below is a shot of Chris R. during our test of Annie last Friday. Chris went unbroken on all movements for the first time for a new PR. Way to go Chris! Strength WOD In 15 minutes complete the work below Work up to a heavy set of 3 Deadlifts then take … Read more

Skill WOD OTMEM for 12 minutes Even: 6-8 Chest to Bar Pull ups  Odd: 40 Double Unders Score = Total Pull ups WOD 10 Air Squats 5 KB Swings 5 Box Jumps Add 10 Air Squats Every round Add 5 KB Swings Every round Add 5 Box Jumps Every round 10 min AMRAP Practice makes … Read more

Nutrition Tip Wednesday! Alexa hit the grocery store again to buy a healthy meal for four for $20 or less. Check it out to get some tips for shopping and prepping some clean eats! WOD 30 Hanging Power Cleans 30 Burpees 30 Cal Row 30 Push Press 2 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 … Read more

The 3rd Annual Throwdown For a Cause is on Saturday, August 13th.  We are switching it up this year and making it a partner competition! This is an in house only comp.  Any past or present member can compete. Partners must be m/m or f/f.  Sign up on the whiteboard in the front gym!  There … Read more

WOD “Sky High” 30 Toes to bar 400 M Run 15 Squat Snatch 800 M Run 15 Squat Snatch 400 M Run 30 Toes to bar Fitness: 95/65 RX: 115/75 RX+: 135/95 -You should pick a weight that is moderate to light today.  Your weight should be between 60-70% of your 1 RM Squat snatch. … Read more

WOD Open Gym 9am – Noon Yoga at 10am with Katrina! Lisa, Brittany, and Mike on wall balls!

DRIVE AT 8 AM AND 11 AM, CROSSFIT AT 9 AM AND 10 AM Strength WOD Take 15 minutes Find a 1 RM Thruster from the Rack then Take 80% of that and complete 3/3/3/3 Score = 1 RM Thruster **Coming from the rack will allow for a better set up position for the thruster.  … Read more