Blog

Jun 29

Saturday 06.30.2018

A. "Fight Club" Max reps in 60 seconds for each movement: Thrusters (95/65) Power cleans (95/65) Box Jump Overs Pull-Ups Assault Bike Rest 1 min after Bike. 3 total rounds &nbsp: Join us at the Gym Saturday for some grilling and snacks after the 11am class!!
Jun 28

Friday 06.29.2018

A. "Nhuy" 1000 meter Row Then 5 Rounds of: 8 Hand Stand Push Ups 30 Walking Lunge Steps with Plate Hugged (45/35) 800 meter Run Cash Out B. Cookout at the gym Saturday at 11am! Big Green Egg will be fired up.
Jun 27

Thursday 06.28.2018

A. Reverse Tabata L-Holds :10 hold / :20 rest x 8 rounds * use boxes, rings, parralletes Rest 2 Minutes B. 1 Mile Run for Time Rest 2 Minutes C. As Many Rounds as Possible in Ten Minutes of: 10 Hand Release Push Ups 15 Sit Ups 20 Air Squats... read more →
Jun 26

Wednesday 06.27.2018

A.  Deadlift 4-4-4-4-4 (Week 4 of DL cycle) B.  "CrossFit 11.1" As Many Rounds as Possible in Ten Minutes of: 30 Double Unders 15 Power Snatch (75/55) C.  Assault Bike 30 calories for time
Jun 25

Tuesday 06.26.2018

A. Strict Press 1-1-1-1-1 (End of Press Cycle) B.  As Many Rounds as Possible in Fifteen Minutes of: 600 meter Run Buy In With remaining time: 6 Hang Clean and Press (135/95) 8 Bar-Facing Burpees C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Jun 24

Monday 06.25.2018

A.  Bench Press 5x5 B.  "Tommy" Seven Rounds for Time: 7 Front Squats (155/105) 7 GHD or V-Ups 7 Strict Pull-Ups Time CAP: 21:00 C.  Barbell Club Meets at 6:30pm!
Jun 22

Saturday 06.23.2018

A. Three Rounds Not For Time: 6 Seated Dumbbell Press (alternating) AHAP 8 Bent Over Barbell Row (AHAP) 10 V-Ups 12 Hollow Knee Tucks B. Every minute on the minute for Twenty Four minutes of: 200 meter Run 10 Burpees C. Barbell Club Meets at 9:00am! Pause snatch - Work... read more →
Jun 21
Jun 20

Just Keep Showing Up

Someone once said something to me that I’ve always kept in my head….”progress is not always linear”.  I’ve been in the CrossFit scene for almost a decade now. A large portion of that time was spent competing. It came with a lot of hard work, stress, commitment and even loneliness. But... read more →
Jun 20