1. CrossFit 101: Here Are Some Terms You’ll Need To Know

    We’ll admit it — we have a lot of unique phrases, acronyms and terms in the CrossFit world. We use these terms to describe a variety of things, from the way we describe movements in our workouts to the way we describe equipment in our gym. We find abbreviation is key in saving time and effective…Read More

  2. Programming Week of 10-15-2018

    Monday For time: 185/130 pound Clean and jerk, 30 reps Challenge: Row 500m 30 Kettlebell Swings 20/16kg Row 500m Tuesday “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Challenge: Break up into sets, ring rows, bench push ups Wednesday 21-15-9 reps of: 225/165 pound Deadlift 1…Read More

  3. Programming Week of 10-8-2018

    Monday Split snatch 2-2-2-2-2-2-2 reps Alternate legs for each rep. Tuesday "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Wednesday For time: Row 500 meters 50 Wall b…Read More

  4. Programming Week of 10-1-2018

    Monday Three rounds for time of: 15 Chest to bar pull-ups 20 Burpees 95 pound Sumo-deadlift high-pull, 15 reps Tuesday For time: 95 pound Thruster, 100 reps   Wednesday "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups  …Read More

  5. Programming Week of 9-23-2018

    Monday "Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Tuesday 21-15-9 reps for time of: Hang squat clean, 50 pound dumbbells Handstand push-ups Wednesday "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Thursday   Front squat 3-3-3-3…Read More

  6. Programing week of 9-17-2018

    Monday For time: Run 800 meters 10 rounds of the couplet: Handstand push-up, 10 reps One legged squat, 10 reps Run 800 meters     Tuesday Deadlift 1-1-1-1-1-1-1 reps     Wednesday For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15…Read More

  7. Programming week of 9-10-2018

    Monday Clean and Jerk 1-1-1-1-1-1-1 reps Tuesday For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters Wednesday Five rounds for time of: Handstand walk 25 yards 50 Squats Thursday Snatch 1-1-1-1-1-1-1 reps Friday 10-9-8-7-6-5-4-3-2-1 reps of the triple…Read More

  8. Programing Week of 9-3-2018

    Monday Five rounds for time of: 45/35 pound barbell Overhead walking lunges, 50 feet 21 Burpees Tuesday 155/105 pound Squat Clean and Jerk, 30 reps Wednesday For time: Run 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Hug-a-twinky, 10 reps Run 800 meters   Thursday "Pheezy" Thre…Read More

  9. Programming Week of 8-27-18

    Monday: With a partner row 3000m, alternate every 500m: - Total weight for team thrusters is score - Thrusters can start when your partner starts rowing Tuesday: Linear Tabata 8 tabata rounds of: Burpees, SDLHP 52/35, Push ups, Kettlebell Swings 52/35, Abmat Sit ups, Air Squats Wednesday: 5 Rounds f…Read More