BLOG & WODS
MON30JAN2017
Ascent Whey and Casein go on sale Monday! They will be visiting us the next couple of days (Monday's evening classes, and Tuesday's morning...
SAT28JAN2017
WOD Skill 8 Min of Practice freestanding tripod position, if mastered work on freestanding HS Progression: Wallwalk to HS>Tripod on wall>HS on...
CrossFit Games Open
Week 1 - Friday, Oct 11 - Friday Night Lights Week 2 - Friday, Oct 18 Week 3 - Friday, Oct 25 - Friday Night Lights Week 4 - Friday, Nov 01 Week 5 -...
FRI27JAN2017
WOD Warmup/Skill 3 Rounds at a Steady Pace 20 Hollow Rocks 20ft. Banded Monster walk e/direction 12 Alt. Pistols Conditioning For time:...
THU26JAN2017
WOD Mobility Forearm Smash w/barbell 2 min each Quad Smash w/ barbell 2 min each Banded Shoulder Stretch 1min each Strength 4 sets: 60 sec. Plank...
WED25JAN2017
WOD Strength Split Jerk w/ 2 sec. pause in dip and catch: 6 sets of 2, heavy but perfect no misses Conditioning AMRAP in 15 min: 10 Power Snatch...
TUE24JAN2017
Registration is now Open! WOD Strength Clean from Power Position: 6 sets of 2, heavy but perfect no misses Conditioning 3 Rounds for time, 1 round =...
MON23JAN2017
WOD Strength FS: 8 min. EMOM - 2 FS @ 70-75% Conditioning 4 Rounds for AMRAP - 4 min. on/2 min. off: 9 Deadlift (185/125) 12 Burpee Box Overs...