The push up challenge has been released! Accumulate 5000 push ups throughout January. It’s as simple as that. HSPUs count as 5. I hope that everyone had a safe and fun New Year’s Eve and Day. Thanks to Pete and Chris W for throwing a bash at their place. It’s nice to see where that CC Bodyfuel goodness comes from! [...]

4 RFT 9 Deadlift (bodyweight) Run 320m (1 lap)

1.  Run 800m 2.  10 Tire Flips 3.   Row 1000m Each is timed separately with a SHORT rest between.

We’re really not having a rest day today. Quite the opposite! But if I was going to choose a rest day this week, today would be it! CrossFit really is a special kind of torture!   WOD   21 Kb hang clean & jerk (each arm) 35/55 Run 800m 21 K2E 15 Kb hang clean & jerk (each arm) Run [...]

Yep, you read that right. Dr. Hamilton will be coming in tomorrow to work us over. If you have any aches, pains, or weirdness going on then you should see him. It’s a first come first served kind of thing, so show up early and get your spot in line! He works on people as small as newborns as well, [...]

WOD 30 burpees Then… On the minute… 3 rounds… Sprint… 100m 60m 30m

WOD   5 Rounds for Reps 30 seconds of front squat (m=bodyweight, f=75% of bodyweight) Rest 30 seconds 30 seconds of floor press (same weight) Rest 30 seconds You then have 1:00 to run 100m

If you don’t know what “posterior chain” means, you will by the end of the workout. STRENGTH Press 5-5-5 WOD 3 RFT Run 500m 15 wall ball 14/20 15 kb swing 55/70

You’ve got to come in to find out what it is! No FB-ing to let the later classes know either!   See you soon!   WOD 5 RFT on a 4 minute interval 333 1/3 yd shuttle run Each shuttle run is 100 ft, down and back x 5  

Great job on the back squats yesterday! We had Matt, Shiela, and Nichole hit new 5 rep PRs with 275, 165, and 135 respectively. There were also some great efforts on the WOD as well. Hank was at 16:00 Rx’d for the men and Shondra was at 16:40 Rx’d for the women. Jenn won a hard fought battle with some [...]