Tuesday January 26, 2016

Posted on Jan 25, 2016 | 0 comments

Have you signed up for the Open yet?  The first workout will be released on Thursday February 25th.  The Open workout will be the posted WOD on Fridays for five weeks.  We will also set aside time on Friday evenings so we can all WOD together!  Don’t miss out! 

Congratulations to all those with PR’s on overhead squats today!!!  Keep up the good work!

Have Fun with todays workout and don’t underestimate the Med Ball Clean.

Workout of the Day

12 Min EMOM

Even Min: 2-6 Strict Handstand Push Ups

Odd Min: 3-8 Strict Pull Ups

These numbers are just a guideline.  Pick a number and/or scaling option that will be a challenge for you and that you can be consistent with!


For Time:

150 Med Ball Cleans 20#/14#

with 3 Burpees every min.

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Monday January 25, 2016

Posted on Jan 24, 2016 | 0 comments

Hope everyone had a great weekend!

Workout of the Day:

Overhead Squats


-Weight should be as heavy as possible for each set of squats

Then, for Time:

800 m Run

30 V-Ups

20 Ground to Overhead w/a plate  #45/#25

600 m Run

30 V-Ups

20 Ground to Overhead

400 m Run

30 V-Ups

20 Ground to Overhead

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Friday January 22, 2016

Posted on Jan 21, 2016 | 0 comments

Have you signed up for the 2016 CrossFit Open yet?  Don’t wait…sign up now!  There is an Rx division as well as a scaled division.  The first WOD will be released February 25th.  Test your fitness and challenge yourself!


Workout of the Day

Back Squat



20 Min EMOM

Min 1: 3 Thrusters 185#/125#

-from the ground

Min 2: 50 Double Unders


Scaled WOD:

20 Min EMOM

Min 1: 10 Thrusters 75#/55#

Min 2: 10/8 Cal on Assault Bike

Min 3: 15 Kettlebell Swings 53#/35#

Min 4: 30 DU or 90 singles


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Thursday January 21, 2016

Posted on Jan 20, 2016 | 0 comments

Workout of the Day:

For Time:


30 Burpee  Muscle Ups


We have 2 scaling options today:

60 Burpee Chest to Bar Pull ups


4 Rounds

15 Burpee Chest to Bar Pull ups/ Burpee Pull ups

15 WallBalls

15 Box Jumps

200 m Run



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Wednesday January 20, 2016

Posted on Jan 19, 2016 | 0 comments

Do you need work on your lifts?  Today is a good day to practice. 

Power Clean


Push Jerk


*Work up in weight for both the clean and the push jerk, BUT let form dictate the load and listen to your coach.

10 Min EMOM

3 Power Clean & Jerks

-Touch and Go

-As Heavy as Possible


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Tuesday January 19, 2016

Posted on Jan 18, 2016 | 0 comments

Happy Tuesday, enjoy your day!

Workout of the Day:

5 Rounds

1 Min Alternating DB Snatch 55#/35#

1 Min Push Ups

1 Min DB Hang Squat Clean 55#/35#

1 Min AB Mat Sit Up

1 Min Rest

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