Pre WOD Immediately after each set of barbell rows, perform a set of ring rows to failure Bent Over Barbell Row5 X 5 Workout of the Day 9/15/2015 20 minutes as many rounds as possible 20/15 calorie row 10 strict press (#75/#55) 25 abmat situpsRead More

Workout of the Day Chelsea Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Squats If you lose pace with the clock, continue 5/10/15 for as many rounds as possible for the remainder of the 30 minutes.  Read More

Pre WOD Building weight on every set Back Squat7-6-5-4-3-2-1 Workout of the Day 9/11/2015 Every minute on the minute for 16 minutes Even: 10 kettlebell swings (32kg/24/kg) Odd: 15 hollow rocksRead More

Pre WOD In 15 minutes, row 1000 meters, then build to your heaviest 1 rep deadlift. Your score will be time in seconds for the row minus pounds of heaviest DL Workout of the Day 9/10/2015 15 minutes as many rounds as possible 5 power cleans (#155/#95) 10 pullups 200 meter runRead More

Join us October 10th for a friendly CrossFit competition to benefit Lucy Day Animal Rescue.  Come to compete or participate in any of 3 levels of workouts, from competitive to first timers wanting to try a  CrossFit workout scaled to your ability level. There will even be a kids event as well. No need to...Read More

Pre WOD Push Press5 X 5 Workout of the Day 9/9/2015 For time 1000 meter row 75 abmat situps 750 meter row 50 abmat situps 500 meter row 25 abmat situpsRead More

Pre WOD Overhead Squat4 X 7 Workout of the Day 9/8/2015 10 rounds :30 amrap dumbbell hang squat cleans (#50/#30) :30 rest :30 amrap dumbbell bench press (#50/#30) :30 restRead More

Pre WOD Not for time, partition as necessary.. Ring Dips40 reps Ring Rows40 reps OR Muscle-up20 reps (strict if possible) Workout of the Day 9/4/2015 12 minutes as many rounds as possible 3 deadlifts (#245/#155) 6 toes to bar 9 wall ball shots (#20/#14)(10’/9′) 1:00 rest, then.. :63 amrap burpeesRead More

Pre WOD 5 rounds, not for time Thruster5 X 5 GHD Sit ups10-15 reps Workout of the Day 9/3/2015 15 minutes as many rounds as possible 5 clapping pushups 10 med ball cleans (#20/#14) 150 meter run with med ballRead More

Pre WOD Do 20 V ups after each set of bench press Bench Press5 X 3 Workout of the Day 9/2/2015 Every 2:00 for 10:00 complete a 15/10 calorie row then as many burpees as possible Rest 2:00 Every 2:00 for 10:00 complete 40 double unders then as many weighted dumbbell box step overs (#30/#20)(24″/20″)...Read More