Workouts

Strength WOD Back Squat 4/4/4/4 (same weight across, take a few minutes to warm up to a heavy load) WOD 4 Hanging Power Cleans 4 Front Squats 50 Double Unders 5 Rounds Fitness: 115/75 (100 singles) RX: 205/135 RX+ 225/155 **Challenge yourself with the load in the WOD today.  Something heavy, but something you can … Read more

Our last foundations cycle of 2015 starts tonight! Remember if you have a friend that wants in or if you have been following the blog thinking about coming in this is the last chance to get in on the current pricing.  Rates go up for all new members in 2016.  Hope everyone had a great … Read more

WOD Open gym from 9am to noon Come in and spend some time attacking your biggest weakness!  Gabe hitting his I’s, Y’s and T’s…always important to keep those shoulders happy and healthy!

Normal Saturday schedule today – DRIVE at 8am and 11am, CrossFit at 9am and 10am. Skill WOD 30 HSPU for time (Kipping, strict, off box or 12 wall walks) WOD 5 Power Snatch 10 KB Swings 15 Double Unders 10 Rounds Fitness 75/55 (35/26) RX and RX+ 95/65 (53/35) DRIVE 0-5 minutes Max Meters on … Read more

We hope everyone had a great Thanksgiving! Adjusted schedule today: Classes at Noon, 4:30pm and 5:30pm WOD 7 minute EMOM 5-8 Chest-to-bar pull ups **No bands allowed for the skill work today, scale to ring rows, or set a barbell on the rack and do a pull up in an L-sit position with your feet … Read more

Happy Thanksgiving! The only class today will be a Partner WOD at 10AM! Tomorrow (Friday) we will have Noon, 4:30 and 5:30PM classes Saturday- back to our regular schedule Partner WOD 400 M Run (1 partner runs, then second partner runs. 400 M each) 20 Hanging Power Cleans (20 reps total, divide reps however you … Read more

 Remember, NO 6:30 or 7:30PM classes today! Tomrrow (Thanksgiving)- Partner WOD at 10AM Friday- Noon, 4:30 and 5:30PM classes Saturday- Regular Schedule Strength WOD OHS 5/5/5/5/5 Spend 1 minute mobilizing between sets  (build up in weight) WOD 2 Overhead Squats 2 Pull ups 4…4…6…6 10 min Amrap Fitness: 75/55 RX: 95/65 RX+: 95/65-chest to bar … Read more

Have you noticed the bands hanging from the back wall by the fridge!? They are Crossover Symmetry bands.  Our resident physical therapists from Power Thru PT have been telling me to get these for a while now.  They are super important when it comes to maintaing healthy shoulders.  There is a chart over there with … Read more

The 100,000 Meter Holiday Challenge You have from Monday November 23 to until Thursday, December 31st to accumulate 100,000 M on the Erg (rower). Slap your name on the front Whiteboard under 100,000 meter challenge and you are in!  You can do the math on your own, but it is a healthy amount of meters … Read more

WOD Open gym from 9AM til Noon Matt must of just got done working out or something…