1. Programming Week of 1/22/2018

    Monday: Skill practice warm up: 10 min EMOTM: Toes to bar then Hand Release Push up. Reps are min 1. 1 – 9, min 2 2-8… 9 toes to bar 1 push up 4 Rounds for time: 5 Chest to bar pull ups 20 Russian twists 35/25/15 1 lap lunges with plate around rig Tuesday: CrossFit Total 1 rep max Shoulder Press…Read More

  2. Programming week of 1/19/2018

    Monday: Partner WOD: 3-6-9-12-15-18-21 Kettlebell Swings 24/16 Burpee Box Jumps Tuesday: 8×3 back squat at 80% 1RM Annie: 50-40-30-20-10 Double Unders Sit ups Wednesday: Skill work Kipping 10 rounds for time: Knees to Elbow Toes to bar Pull up Chest to bar pull up muscle up Push up Thursday: Snatch…Read More

  3. January PR’s and Accomplishments

    Great job hitting new records and accomplishing already some of the things you’ve set out to do! On the board we had: Dave: Back in to 36″ jeans Julie: 2 Rope Climbs Ken: PR for Annie of 10:27 Kendra: OHS 95# Matt G: Back Squat 255, Deadlift 265, Shoulder Press 120 Jeff: Annie 9:27, Snatch 190#,…Read More

  4. Week of 2-5-18

    Monday: 17.1 with kettlebells 16/12 10-20-30-40-50 kettlebell snatch 15 burpee over box between each set of snatches Tuesday: Freestyle 100. For time 100 Pull ups, Push ups, Sit ups and Air squats done in any order or pattern. Wednesday: Grace Thursday: Front Squat 8×3 to a 3 rep max Warm down 3 ro…Read More

  5. Programming Week of 2-12-18

    The CrossFit Open starts in 11 days! This week is a model of how the following 5 weeks of the open will go. Each week will be geared for testing on Saturday mornings. The formate below is just shifted one day back. To explain this, if you look at Thursday its a skills and drills day, during the open…Read More

  6. Week of 2-19-18

    Monday: 6 Rounds for reps of: Row 30 sec, rest 15 sec, Ring Dip 30 sec, rest 15 sec, WBS 20/14 30 sec, rest 15 sec. Tuesday: 7×1 Weighted Pull ups then 80% for reps 7×1 Shoulder press then 80% for reps Wednesday: 20 min EMOTM: 10 lunges, 4 toes to bar Thursday: 5 RFT: 12 Thrusters 95/65, Run 400m …Read More

  7. 18-1 CrossFit Open Individual Warm up

    Hey guys, For Satruday morning as you trickle in to complete your 18.1 here’s your warm up video. In addition to these movements please do your normal “business” pass-thoughs if you do them everyday, hamstring or hip openers etc. When that’s all done please do the following: 1 min peanut pvc…Read More

  8. 18.1 Saturday Festivities, Pictures and Scaling vs Rx’d

    Thank you all who came to workout, support, and cheer. It was a great time and the next 4 weeks should only get better. Scaling vs RX’d: This is something as coaches we talked with several athletes about. It can be a hard choice when looking at the workouts to decide if you want to go scaled or Rx…Read More

  9. Programming Week of 2-26-2018

    Monday: Deadlift or Back squat 5-3-3-1-1-1 Tuesday: 7 min AMRAP: 7 Double kettle swings 16/12, 7 Box Jumps Rest 3 min 7 min AMRAP: 7 WBS 20/14, 7 Burpees Wednesday: Fight Gone Bad formate for: Strict Pull ups, Push ups, Sit ups, Gobblet Squats and Row for Cal Thursday: EMOTM 30 Min: Clean and DU. Ev…Read More

  10. Programing week of 3-5-2018

    Monday: Death by pull ups, then death by hand release push ups. minute 1 do 1 rep. Minute 2 do 2 reps. Tuesday: Deadlift or Back squat 5-3-3-1-1-1 opposite of your choice last week. Finish with 7 min of burpees Wednesday: 4 Rounds for time: 5 Chest to bar pull ups 20 Russian twists 35/25/15 1 lap lu…Read More