Many of you may have noticed that over the last 12 months we have started to host some CrossFit coaching certifications, and other CrossFit competitions. I wanted to take a few moments to discuss why we have chosen to do so, and the benefits that come as a result. Please understand that we do our best to pick and choose such events, in order to make as little an impact on our members training as possible. Of the hundreds of...

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Group warm up, then; 10-9-8-7……1 Box jumps 24/20 Chest 2 bar pull ups Overhead squats 135/95 Or, Endurance @ 6p 3×10 barbell rows then 1200 m run rest 1:00 400 m run rest 2:00 1200 m run rest 1:00 400 m run

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Strength: Deadlift 3×5 @ 60/70/80% of 1rm Bench press 3×5 @ 60/70/80% of 1rm then, 10min AMRAP 10 Pistols(alt. legs) 10 Toes 2 bar 40 Double unders

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Starting 9/7, and for the following 10 weeks, we are doing a strength cycle. The first week will consist of finding your 1rm for back squat, shoulder press, deadlift and bench press. The next 8 weeks will consist of performing 2 of those 4 lifts(as programmed) on Monday and Wednesday as the strength portion of the workout of the day.  Following the strength portion on those 2 days, there will be a short(under 12min) met-con style workout. All lifts will...

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In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. Wall walks Hip extension Wallballs 20/14 Burpees Slamballs 30/20 Afterbash: Group cool down   Or Endurance @ 6p 3×5 good mornings then 8×200 m run on...

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Strength: Back Squat 3×5 @ 60/70/80% of 1rm Shoulder press 3×5 @ 60/70/80% of 1rm Then, 10min AMRAP 10 Kettlebell swints 1.5/1p 25 Sit ups

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Group warm up, then; With a continuous clock Buy in: 800 m run then, 3 rounds of 15 C2B 15 Slamballs 40/30 Cash out: 800 m run

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For time (40min TIME CAP), 9/11 WOD **use only one bar and add 15s/10s on each side for heavier weight** 2001 meter row then: 11 Box Jumps 36/24 11 Thrusters 135/95 11 Deck Squat Burpees 11 Power Cleans 165/115 11 KB Swings 2/1.5 11 T2B 11 Push Jerks 165/115 11 Wall Walks 11 KB Lunges R/L=1 Or Endurance @ 6p 5×1 min handstand hold w/ 30 sec rest then, 1 mile run rest 2:00 800 me run rest 2:00 1...

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