Labor Day Schedule Update We will be running a reduced schedule today for Labor Day… Today – Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session* *There will be no bootcamp on […]
Nano 9 Try-On Join us this Wednesday morning for another Nano 9 Try-On & Raffle Event! Reebok will be in the house again for the opportunity to test out their latest & greatest Nano. Your “try-on” will automatically enter you into a raffle with some awesome prizes!! Each class will have the opportunity to win […]
The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any […]
July Member Achievements! Another month of hard work and some great achievements being earned in the gym! Scroll down to see your PR board for July and our updated “Kelly” leaderboard. Keep up the great work everyone and if we missed a PR please let us know! Warm-up 45 seconds work/:15 Rest – Jump Rope […]
Coach Pat Hopkins is taking over the reigns on the Oly Program Active Stretch Barbell Warmup 5 minutes to get the body warm and move through the mechanics each lift. Barbell warmup: 10x Snatch/Clean Grip Shrug 5x Snatch/Clean Pull from Hang 5x Press from Back Rack 5x Push Press from Back Rack 5x OHS/Front Squat […]
Oly class Update Oly will not be formally led today or going forward on Saturdays. Haley is around to help out and fill athletes in on programming and also check in with throughout the hour. We are happy to recruit another official/dedicated Oly coach for Saturdays or for a different day during the week if […]
Mental Toughness Round 4 of a 5 round WOD: legs, hurting; heart, pounding; lungs, exploding; fatigue sets in. “Every CrossFitter from novice to elite will reach this critical threshold and SHOULD reach it every time we WOD. This marks the turning point where we will either beat the time we have striven for, or fizzle […]
Open RecapThe 2019 CrossFit Open is officially closed! While the Open itself took on a different meaning with the elimination of Regionals and team competition, the workouts were just as tough! We want to congratulate everyone who participated in the Open – all 120 of you! It’s definitely not easy to put yourself out there […]
Warm-up 1:00 on/:15 Rest 1. Jump Rope 2. Twisting Push Ups 3. Jump Rope 4. Barbell Front Squats 5. Jump Rope 6. Overhead Barbell Hold 7. Jump Rope Strength 10-8-6-4-2 Seated DB Strict Press Renegade Rows WOD 21-15-9 Front Squats (115,75) 100 Double Unders after each set Level 2- (95,65) Level 1- (75,35) […]
Warm-up Partner Up! P1- 400m Sandbag Run P2- Row for Distance Switch Then: :45 on/:15 off -Push Ups w/ Sandbag Drag -Burpees -Sandbag Hug Step Ups -Inchworms Midline In 2 minutes Complete 50 Hollow Rocks And in the remaining time Complete a plank hold Rest 30 seconds In 2 minutes Complete […]