Attention: We are shooting a commercial to air on CBS for the next few months. The camera crew will be shooting this Thursday from 11:30-1:30. Please show up looking your best if you want to be on camera.  The Noon Class on Thursday will be a part of the commercial, and the programming will be...Read More

Attention: We are shooting a commercial to air on CBS for the next few months. The camera crew will be shooting this Thursday from 11:30-1:30. Please show up looking your best if you want to be on camera.  The Noon Class on Thursday will be a part of the commercial, and the programming will be...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2×10   WOD: I. For Time: 10 Clean and Jerks (185/120) 15 Muscle-Ups Row 30 calories II. 5 Attempts Max Unbroken Double-Unders *Scaling options for all athletes will be provided by coaches in classRead More

Link of the Day This Week's Mobility:   Warm-Up:   Run 200m 20 Jumping Squats 20 Spiderman Lunges Run 200m then… Warm-Up the Front Squat   WOD:   I. Establish a 1RM Front Squat II. For Max Reps: Tabata Thrusters (135/95) Rest 2 minutes Tabata Burpees *Scaling options will be provided for all athletes by...Read More

Link of the Day  This Week's Mobility   Warm-Up: Junkyard Dog Warm-Up   WOD: I.  Establish 1 Rep Max Power Clean II. 10 minute AMRAP: 12 Pullups 12 Pistols 12 Hand-Release Pushups *Scaling options will be provided for all athletes by the coaches in class   Competitors: AMRAP Calories on AirDyne in 10 minutes  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2×10   WOD: I. Back Squat 6 – 4 – 2 II. For Time: 30 Wallballs (20/14) 30 Ring Pushups 30 Toes-to-Bar 30 Overhead Lunges (45/25 plate) 30 Burpees   Competitors: Ia. Back Squat Waveload @ 30X1; 6,4,2,6,4,2; rest 2 minutes Ib. Power Snatch...Read More

Link of the Day  This Week's Mobility   Warm-Up: Run 400m 30 Walking Lunges 20 Clapping Pushups 10 Inchworms then… Warm-Up the Thruster   WOD: I. End of Summer Throwdown WOD 4 Team "Kalsu" On the minute every minute, until the Team completes 100 Thrusters 5 Burpees Max Thrusters in remaining time (95/65) – Scaled...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. End of Summer Throwdown WOD 3 15 Minutes to Estabish a Max Combined Weight for CrossFit Total -1RM Back Squat -1RM Press -1RM Deadlift *Cannot move on to next movement until both athletes have completed the same movement *No limits on...Read More

Link of the Day  This Week's Mobility   Warm-Up: Barbell Smash on Calves then… Review Rowing Technique WOD: I. End of Summer Throwdown WOD 2 Team 5k Row *Partition rowing as needed II.  Tabata Air Squats *Scaling options will be provided for all athletes by the coaches in class   Competitors: I. 5 sets @...Read More

Link of the Day This Week's Mobility   Warm-Up: Row 250 25 Inchworms 25 Overhead Squats with Barbell then… Warm-Up the Deadlift   WOD: I. End of Summer Throwdown WOD 1 7 Minute AMRAP with Partner: 50 Deadlifts (225/155) – Scaled (135/95) Max Burpees *1 partner moving at a time *Score is total reps including...Read More