Mon: Stimulus: Medium, High Volume, Light Load Focus: Grind/Pacing Prep: Full ROM Tues: Stimulus: Long, Moderate Volume, Ascending Light-Moderate Load Focus: High Skill Workout Prep: Full ROM, Grips, Overhead Support Wed: Stimulus: Long, Low Volume, No Load Focus: Core Prep: Partner Thurs: Stimulus: Medium, High Volume, Moderate Load Focus: Classic CrossFit Prep: Bracing, Grips, Jump Rope...Read More

Let me start off by stating the obvious: we are blessed to have an opportunity to discuss our grievances. Further, if the grievances that are cause for action stem from a luxury such as a gym membership, we are even more blessed. I’ll address three points that have come up over the past few days...Read More

Mon: Oof. Just oof. With some HSPU Tues: Skill then, row, HBWW, CTB Wed: Partner TTR, DL, Relay Thurs: Core EMOM then, KBS, BJO, Pushups Fri: Skill then, nasty mostly BW EMOM Sat: Skill then, DU, FS, RMU Sun: Ski Erg, Ball Slam, DB, Single Unders, TGU, Chin Ups Mobile Friendly Barbell Math CrossFit sues...Read More

Mon: Weightlifting fun! Tues: Weighted Pullups then, WB, DU, KBS Wed: MB Twists, Pistols, Pushups then, DB complex Thurs: PP then, DL, AMSU Fri: Seated Box J then, PS, BMU Sat: Teams of 3 for yokes, HSPU & Pistols Sun: Pendlay Row then, DBS & Rope Climbs No Regionals? No Problem!Read More

Mon: Bench Press then, pushups, squats, short run Tues: 1RM OHS / Snatch Balance work then sprint Wed: Interval Cardio with Fun! Thurs: Amanda’s Birthday Wod! Fri: DL then, DB Snatch, Box J Sat: Heavy Thruster for 3 then, Squats, Pullups Sun: Weighted Ring Dips then, AMSU, Ball Slams, HSPU Debunking CrossFit MisconceptionsRead More

Mon: DL, DU, GHD Tues: Snatch complex then, Push and Pull Wed: Back Squat then, KB Thruster, AMSU, Ring Dips, Box J Thurs: Heavy hang clean fro 2 then, “Cleans and Climbs” Fri: HSPU EMOM then, Ball Slam, TTB, DU Sat: DB Box Step Over, AMSU, RMU Sun: DL then, KBS Ladder The line line between...Read More

Mon: Barbell complex then, DB complex Tues: Partner sled push and burpees Wed: Bench press then, power cleans, TTB, DU Thurs: New gymnastics skill then, RMU, HSPU, DL Fri: Split Jerk EMOM then, PS, Box J Sat: Did you just fall from the sky? Sun: Box J, DB, WBRead More

Labor Day Schedule of 730a, 900a, 1030a only! Mon: Strict Ring Dip then, Partner DB Snatch, WB, Barbell Cleans, HSPU Tues: DU, Sandbag Cleans Wed: Tabata then, Heavy 3 Rep Front Squat! Thurs: Weighted pullup then, ball slams, KBS (USA), Box Jumps Fri: Blank, blank, blank your boat, gently down the blank… Sat: Snatch EMOM...Read More

Mon: “Don’t Leave Us Marty” via Annie and Cindy with twists Tues: DL, WB, OHL Chipper Wed: C&J complex then, DB C&P, Ball Slams Thurs: Tempo Back Squats – final week – then, Death by not burpees Fri: Pullup, sprint, then, all the barbell, ring dips Sat: EMOM then, bench, kbs Sun: Heavy cluster then,...Read More

Mon: Clean complex then, Ring rows and Box Jumps Tues: Tempo Back Squat then, HSPU, Man Makers, Lunges Wed: Mini Linchpin / Snatch then, Air Squats, Sandbag Cleans, DU, Snatch Thurs: Athletes Choice then, STOH, BMU Fri: Three AMRAPs w/ Row, DU, WB Sat: Pullup, TTB, then, DL Sun: Grind through HBWW, KBS, Ball Slams,...Read More