WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]


FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]


The CrossFit Open is upon us! ¬†Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]

07.19.2013 [friday]

Supposedly the heat wave is over after today…We’ll see about that come tomorrow. But either way I hope you all kept yourselves and your family well hydrated this week. An ounce of water per pound of bodyweight isa good starting point to keep fluid levels high. With that said, let’s pick up some heavy stuff! […]

5.17.2013 [friday]

Clean & Jerk, Snatch:  From above the knee: Snatch: 15:00 work up to a 1RM Clean & Jerk: 15:00 work up to a 1RM Metcon: 4 Rounds: 10 weighted Abmat Sit ups 10 Barbell Front rack walking lunges 135/95# 50m Sled Push +90/50#