Warm-Up: Gymnastics Warm-Up – Day 2 12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 minute AMRAP for quality: 10 Second Tripod 10 Ring Pushups 3 Handstand kick-up attempts 10 Sumo-Deadlift with Kettlebell 10 Superman Raises   Strength: Back Squat – 3 x 10   Conditioning: Complete 2 cycles of… 4 round Tabata of: Row for Calories *Rest 1 minute. 4 round Tabata...Read More

–"Stephen" –  Monday, September 3rd, 10am.  This is our 3rd annual event.  Jason will leading this yearly memorial WOD, as we come together to honor a member of the CrossFit family. We would love to see you all there.  Please feel free to invite any friends and family.  –Fall Face-Off – By far, the most...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Run 400m 30 Jumping Squats 20 Ring Rows Then… Review The Power Clean WOD: I. Power Clean – Build To A Tough Single In A Few Sets II. 3 Sets: 3 Tough Touch n’ Go Hang Power Clean Sprint 30 m (increasing Speed Throughout) Rest Walk...Read More

Link of the Day  This Week’s Mobility Warm-Up: Snatch Skill Transfer   WOD: I. Snatch – 5 x 2 – Rest As Needed Between Sets II. Front Squat 3 x 3 @ 80% 1RM – Rest 2 Minutes Between Sets III. Chin Ups (Chin Over Vertical Plane) 4 x 15 – Rest 1 Minute Between...Read More

Link of the Day This Week’s Mobility:     Warm-Up: Group Dynamic WOD:   I. “Bear Complex“ 5 Sets for Max Weight: 7 Reps (1 cycle of the following progression = 1 Rep) Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead   * The Bar Can Rest Anywhere Except For The...Read More

Link of the Day Warm-Up: Joint Mobility WOD: 10 Rounds For Time: Row 500m 15 Push Up Burpees *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach. Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please...Read More