WOD   3 Rounds for Total Reps 1 min Kb swing 35/55 1 min sprawl 1 min sit up 1 min wall ball 10/20 1 min rest

I have no other way to describe this workout other than it being a grinder. Advice: just keep going.   WOD   30-25-20-15-10-5 Sit Up Deadlift 95/135 K2E Rev Wall Ball 14/20

Ten days into the new year and into the push up and suck it up challenge. Don’t fall off the wagon now, you are almost there!   WOD   5 RFT 5 lateral box jump burpee 20/24 9 sit up 5 lateral box jump burpee 6 kettle bell swings 55/70   Post WOD photo op. All of these ladies were [...]

One week into the nutrition and push up challenge! The hard part is over. Keep up the hard work everyone!   WOD 1. Annie 50-40-30-20-10 Double under Sit up 2. Row 1000m 3. 30 Wall balls 10/14 30 Kettlebell swings 35/55    

WOD 5 hang power clean 105/155 60 double under 60 sit up 5 hpc 40 du 40 su 5 hpc 20 du 20 su 5 hpc

One thing I love about CrossFit is the simplicity of some of these workouts. Today is a prime example of that. “Angie” is a classic. Click on the LINK to see a video of one of the CrossFit celebs doing this WOD back in ’09. This video was courtesy of the CrossFit main site.   “Angie” 100 Pull Up 100 [...]

Fight Gone Bad Style…each exercise is performed for max # of reps in 1 minute, followed by a 1 minute rest. Score is total # of reps.   WOD   3 Rounds Single Under Kb Swing 35/55 Wall Ball 10/20 Hammer Swing Sit Up 1 min rest

The 6pm class yesterday was the most inspirational class I have seen in a long time. Everyone worked so hard to get through one of the original CrossFit benchmarks. To see Janet go from using the 15 pound bar last time she took on Fran to using 35 this time was absolutely amazing! Karelia and Tiffany got a peice of Fran for [...]

There’s a late post for a reason…we were waiting to find out whether or not we would be moving this weekend. I hate to get everyone excited and then let everyone down, but there will not be a moving party on Saturday. The contractor on the job had run into some snags and didn’t finish in time to get the [...]

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, [...]