Pre WOD Every minute on the minute for 8 minutes, complete.. Power Snatch1 rep Hanging Squat Snatch1 rep Overhead Squat1 rep Workout of the Day 14 minutes as many rounds as possible 4 turkish get ups (24kg/16kg) 40 double undersRead More
Workout of the Day 4/4/2015 Workout of the Day: 8:00 Teammate 1-200 meter med ball run (#20/#14) Teammate 2-amrap burpees 2:00 rest 8:00 Teammate 1-double kettlebell front rack hold (20kg/12kg) Teammate 2-amrap wallball shots (#20/#14) 2:00 rest 8:00 Teammate 1-300/250 meter row Teammate 2-amrap double kettlebell skier swings (20kg/12kg) Switch positions on teammate 1’s changeRead More
Workout of the Day 4/3/2015 MetCon Every minute on the minute for 15 minutes complete… 1st min: 5 deadlifts (#275/#185) 2nd min: 20 GHD or abmat situps 3rd min: 30 double undersRead More
Pre WOD 5 rounds for quality Workout of the Day 4/2/2015 MetCon 10-9-8-7-6-5-4-3-2-1 Burpees Box jumps (30″/24″) Kettlebell swings (32kg/24kg)Read More
Start CrossFit with our next Elements class beginning monday March 2nd. This is the first in a series of 4 classes designed to prepare you to enter our regularly scheduled daily workouts. The Elements class will run Monday and Wednesday the first week and Tuesday and Thursday the following week (2nd/4th/10th/12th) at 6pm. For more...Read More
This Saturday, 6/28, our workout will be held at Crown Mountain Park. There will be NO workout at the gym on this morning. Hope to see you there!Read More
There will be class as usual on Saturday August 31st, however there will be no classes on Labor Day, Monday, September 2nd. Have a great hoilday weekend everyone!Read More
The ability to brace or “set” the spine is a prerequisite for building core stability. With this stability in place, you can lift more effectively, at higher loads and with reduced chance of injury. Join Dr. Scott for a highly practical workshop that will teach you the tricks to a flexible but strong spine....Read More
Start CrossFit with our next Elements class beginning Tuesday, January 6th. This is the first in a series of 4 classes designed to prepare you to enter our regularly scheduled daily workouts. The Elements class will run Tuesdays and Thurdays at 6pm for two weeks. For more information or to sign up go here..Read More
