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Link of the Day Warm-Up: Group Dynamic WOD: I. “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettebell Swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest-to-Bar/Chin-Over) Run 400m 20 Box Jumps (24/20) Run 400m 20 Squat Cleans (95/65) Run 400m *35 Minute Time Limit Scaling options...Read More

Melissa reflects on her 90 Day Challenge: Paleo found me about a year an a half ago.  I say it found me because I could not tell you how I stumbled across my first article on it.  It just seemed to suddenly appear into my life. What I was searching for when Paleo found me...Read More

Link of the Day Warm-Up: 3 Rounds: Run 200m 15 Hip Extensions 5 Burpees WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups *Must be able to do all movements as Rx to do “Mary”...Read More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Time: 12 Handstand Pushups 2 Power Cleans (155/105) 10 Handstand Pushups 4 Power Cleans 8 Handstand Pushups 6 Power Cleans 6 Handstand Pushups 8 Power Cleans 4 Handstand Pushups 10 Power Cleans 2 Handstand Pushups 12 Power Cleans II. Ab-Rollouts with Barbell 6 Sets...Read More

Mr. Positivity himself. Mike, better known as “Pick,” is one of the most encouraging athletes you will ever meet.  He has that infectious personality that helps bring out the best in those around them, and you can see it every time he cheers someone through the end of a workout.   Pick brings the community of...Read More

Eric talks relationships: Do you love us? Maybe like, like us? Possibly you have mixed emotions? Regardless, you should know that we’re in a relationship. Yeah, you and uh…well, us. That’s right, whether you want to admit it or not, CrossFit and you are an item, and not like that Esurance commercial. As with every...Read More

Link of the Day Warm-Up: 10 Minutes of Squat Therapy with a Partner WOD: I. “Suck Day” *Today is a perfect opportunity to work on the skills that have been challenging you the most.  Come in and take advantage of the coaching available to you! II. Partner Gasser Relays Scaling options for all ability levels...Read More

Link of the Day Warm-Up: Mobility and Rowing Technique WOD: I. For Time: Row 2k II.  Heavy Prowler Races III. Hold Pike Stretch – 5 minutes Scaling options for all ability levels will be provided for by your coachRead More