Happy 4th anniversary Justin and Shondra! Hope you guys had a blast and are all geared up for the next 40 years…I think I might have drank to that recently…Check out our nutrition page with all the paleo challenge details. We shifted our start date to the third of October. Can’t wait! WOD: for time/with a partner Run 400 meters [...]

Liftiness: Front squat 3-3-3 WOD: A bunch of stuff we’ve done before.

Couldn’t pass on posting this one… Don’t think that this “workout” trend ever caught on. I hope CrossFit does not suffer the same fate. WOD Run 400m 21 SDHP 65/95 21 Med ball ground 2 overhead 14/20 Run 250m 15 SDHP 15 MBG2OH Run 400m 9 SDHP 9 MBG2OH Run 250m

No more 11:00am class! It has moved to 1:00pm. If you haven’t heard already…Mary has a yoga class Tuesdays at 10:00am up here at the gym. Come out and learn some tricks! It’s not sissy yoga either. On August 19, we ran 1 mile for time.  Today’s goal is to beat that mile time. You should be able to do [...]

Long’s Peak early in the morning…almost makes it worth it to be up this early! Check out the Breakfast Club getting after it on the “Death by Other Stuff” WOD. Strong work by Lee, Mary and Tomi! So the “official” CrossFit version of Helen does not call for any rest time. The object (like usual) is to complete all the [...]

In just two weeks’ time we saw some massive improvements in the baseline workout. So far, no one who has done this workout for the second time has failed to improve. Johnny improved by 49 seconds, Shondra by 12, Andy by 104, Missy by 44, Hank by 50, and Mary was the big winner with a 167 second improvement! Consistency [...]

The 40 yd dash. This is one of the numbers that makes NFL scouts drool over a draft prospect. It is a great overall measurement of speed, power, and acceleration. You will hear us emphasize hip power over and over again, and this is where the rubber meets the road. The power and speed that we work to develop with [...]