1. Programming week of 12-3-18

    Monday Five rounds for time of: 155/105 pound Power clean and jerk, 10 reps 15 foot Rope climb, legless, 1 ascent Tuesday For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225/175 pound Deadlift, 30 reps 40/30 pound Dumbbell push press, 30 reps 50 Kettlebell swings, 1.5/1 pood Ro…Read More

  2. Programing Week of 11-26-18

    Monday "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Tuesday 10 rounds for time of: Deadlift, 3 reps 1 Back tuck Wednesday Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Thursday Three rounds for time of: 135 pound Over…Read More

  3. Programing week of 11-19-18

    Monday 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24" obstacle Tuesday For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Wednesday Split jerk 2-2-2-…Read More

  4. Why You Should Consider Getting A Personal Trainer

    We get this question a lot when it comes to the topic of personal trainers — are they effective, and are they worth the money? The answer to both of those questions is yes! A personal trainer can push you to your limits and help you achieve your personal health and fitness goals better than you co…Read More

  5. Programming Week of 11-12-2018

    Monday Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Tuesday For time: 225/155 pound Hang clean, 30 reps 50 One-legged squats, alternating Row 2000 meters Wednesday 1000 meter Row Rest 4 minutes Dumbbell "Tabata" Thrusters 16/12kg Thursday …Read More

  6. Programing 11-5-2018

    Monday Three rounds for time of: Feet elevated Push ups, 15 reps (flat back at top for elevation height) 25 Good mornings 45/35 Run 800 meters   Tuesday Push press 3-3-3-3-3-3-3 reps   Wednesday "Glen" For time: 135/95 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents…Read More

  7. 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

  8. 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

  9. 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