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Mar 12th, 2020

Comments: Comments Off on Sunday “Murph” Schedule Update – Classes at 9 and 10am
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Sunday “Murph” Schedule Update – Classes at 9 and 10am

 Schedule Update CTX Friday 6am is cancelled this Friday and moving forward.  We will also be replacing the Saturday 9:30am CrossFit class with a 930am CTX class starting this week. Sunday ‘Murph” Class Schedule Update Weekend Schedule Update – No Parade this Sunday but we still plan to run run heats of “Murph.” We have […]

Mar 11th, 2020

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Layer Up

In-House Throwdown: Saturday, May 2nd! This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making […]

Mar 10th, 2020

Comments: Comments Off on Nutrition Challenge Results
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Nutrition Challenge Results

Nutrition Challenge Winners! Congratulations to all of the participants in our New Year Nutrition Challenge! This 6-week challenge focused on creating healthy habits both in and out of the kitchen. On the nutrition side, the goal was to eat well-rounded, balanced meals with plenty of veggies and the appropriate amounts of protein, carbohydrates and fat […]

Mar 9th, 2020

Comments: Comments Off on Girls Gone Wild Team Relay & Social This Friday!
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Girls Gone Wild Team Relay & Social This Friday!

Gym PSA: Let’s All Stay Healthy! With all this coronavirus hysteria, we want to continue to be your happy place! We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you […]

Mar 8th, 2020

Comments: Comments Off on Spring Ahead!
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Spring Ahead!

Weekly Strength/Benchmark Schedule – Click Here Don’t forget to Spring ahead! Warm Up 2 Rounds 1:00 Work/:15 Rest and Rotate -Bike -Reverse Lunge (Round 2 try pausing with knee on the floor and back foot off the ground) -Bike -Cycle Through 3 BB High Pulls from hips, knee and mid shin. (Round 2 Muscle Clean […]

Mar 7th, 2020

Comments: Comments Off on Gym PSA – Let’s All Stay Healthy! & February Achievements!
Category: CrossFit
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Gym PSA – Let’s All Stay Healthy! & February Achievements!

Gym PSA: Let’s All Stay Healthy! With all this coronavirus hysteria, we want to continue to be your happy place! We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you […]

Mar 6th, 2020

Comments: Comments Off on In-House Throwdown – Saturday May 2nd!
Category: CrossFit
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In-House Throwdown – Saturday May 2nd!

In-House Throwdown: Saturday, May 2nd! This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making […]

Mar 5th, 2020

Comments: Comments Off on A Smarter Approach to Strength
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A Smarter Approach to Strength

A Smarter Approach to Strength I never used to consider myself strong in any sense of the word. I always thought that being strong meant that you were the toughest person in any room and that you could out lift everyone. I remember the first time I deadlifted 155 pounds, it was the best day […]

Mar 4th, 2020

Comments: Comments Off on Butts & Guts
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Butts & Guts

Warm-up 200m Run 50’ Sandbag Back Rack Lunges* 200m Sandbag Run Butts and Guts (8 Mins) 2 Rounds :30 Work/:15 Rest 1. Plan Ups with Feet on Med ball 2. Med ball Sit-ups 3. Russian Twists 4. Weighted Glute Bridges 5. Floor Jacks WOD 4 Rounds 400m Run 20 Kettlebell Swings 2|1.5 200m Sandbag Run […]

Mar 3rd, 2020

Comments: Comments Off on Prison Burpees
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Prison Burpees

Warm-up 2 Rounds* :30 on/:10 off -Burps -Bandy Pull Aparts -Jumping Squats -Bent Over Rows w/ 1 second pause at the top -Bandy Pass Throughs -Hang Muscle Clean *add 10’s to the 2nd round where possible Hollow rocks, then drill hang power clean. Leave time to try out different types of wall balls before workout […]