1. 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

  2. 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

  3. 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

  4. 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

  5. Featured Athlete: Bri!

    She kicks butt everyday in the gym and always has a smile! Thank you Bri for trusting us to help you with your fitness. And thank you for adding so much warmth and spunk to the gym! We are lucky to have you!…Read More

  6. Programing week of 3-12-18

    Monday: With a partner for time: of A, B and C in order A: 3 rounds of 10 back squats 185/125/95 B: 21-18-15-12-9-6-3 Box Jumps 30/24/20 and Deadlift 185/125/95 patter is partner 1 (21, 21) then partner 2 (21, 21) then back to partner 1 (18,18) C: 100 ring push ups split up any method needed Tuesday…Read More

  7. 18.4 Almost in the bag!

    “Almost There…” As Luke Skywalker might say… only one week to go! Any guesses? It’s been pointed out, we haven’t seen thrusters or a repeat… 18.5 is…. 17.5? Maybe… or maybe Castro is trolling us all and neither a repeat or thrusters will happen. We’ll know soon enough! Great work…Read More