A Hands on Approach

We use every single part of our body on a daily basis in CrossFit. With all of that use typically comes soreness and muscle tightness. If your quads are tight, we have foam rollers and the (not-so) beloved couch stretch to help deal with that. If your back is tight, we have the pigeon stretch […]

03.25.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU […]

02.11.2014

WARM-UP: 5:00 AMRAP 5 Push Ups 10 Ring/Body Rows 15 Squats STRENGTH: 6 Rounds: :20on/:10off: 1.) Dips 2.) C2B (Chest to Bar) WOD: 10:00 AMRepsAP: 120 Double Unders/240 Singles 60 Lateral Burpees 30 T2B (toes to bar)

02.07.2014

Happy Friday!! [slideshow] WARM-UP: 1.) 3:00 AMRAP 5 DB Press 5 DB Single Arm Row 5/5 External Rotation 2.) 3 Rounds: 5 Good Mornings 5 Deadlifts 5 Push Jerk STRENGTH: 10:00 to hit a heavy 5RM Deadlift WOD: 15-12-9-6-3: Kb Swing (Russian) 70/53# Push Ups Push Jerk 115/95#

02.04.2014

WARM-UP: AMRAP in 5:00 5 Push ups 10 Rows 15 Squats STRENGTH: 8 Rounds 15on/15off 1.) Dips 2.) C2B WOD: For Time: 21-15-9-3 Burpee Box Jump K2E *15 Double Unders before each round

1.20.2014

[slideshow] THIS IS MAX WEEK (we will be finding new 1RM’s) SO MOBILIZE, EAT RIGHT, AND SLEEP ENOUGH!! GET HERE EARLY!!! WARM-UP: BACK SQUAT–Hit a set every 1:30: 10 @ 30% 8 @ 40% 6 @ 50% 4 @ 60% 2 @ 70% STRENGTH: 15:00 to find a 1RM BACK SQUAT Back off set: 10 […]

1.17.2014

WARM-UP: 3 Rounds of Cindy: 5 Pull ups 10 Push ups 15 squats 3 Rounds with an empty bar: 3 Hang Snatch (HSn) 3 High Hang Snatch (HHSn) 3 Overhead Squats (OHS) STRENGTH: E2M: 3@60%, 3@70%, 3@80%, 3+@90% 1.) OHS 2.) Pull Ups WOD 1: 21-15-9 Burpees Push PRess 95/65# –REST 3:00– WOD 2: 9-7-5 […]

01.13.2014

Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and High School students only at 3pm on MWF’s!! We are excited and eager to start these new […]