Link of the Day This Week's Mobility Warm-Up: 3 Rounds: 15 Wallballs 15 Knees-to-Elbows 15 Ring Rows WOD: I. 2 Rounds For Time: 50 Pullups 75 AbMat Situps 50 Overhead Squats (75/55) 75 Double-Unders *Scaling options for all athletes will be provided by the coaches in class Competitors: For more guidance, please...Read More
Link of the Day This Week's Mobility Warm-Up: Burgener Warm-Up WOD: I. Establish 1RM Snatch II. "Cindy" 20 minute AMRAP of: 5 Pullups 10 Hand-Release Pushups 15 Air Squats *Scaling options for all athletes will be provided by the coaches in class Competitors: For more guidance, please email [email protected]Read More
Reminder: The Paint and Sip event, benefitting CrossFit for Hope is only a few days away! Please check out the website for more information and to sign-up. Great way to enjoy an evening and benefit a great cause! Pat shares words of wisdom: I recently finished reading “Moonwalking with Einstein” – a fantastic book about...Read More
Back at long last! We know you missed it, but the crew is back with a bang, as we faced the storm together and raged on through the rain. Join Jay, Leb and Murph get together for another epic podcast. Presenting: ACF Radio – Episode 33 Our thoughts and prayers go out to all those...Read More
Link of the Day This Week's Mobility Warm-Up: Row 500m 10 Inchworms 20 Hollow Rocks 20 Superman Rocks then… Warm-Up the Deadlift WOD: I. In 20 minutes establish a 1RM Deadlift II. 100 Burpees for time *Scaling options for all athletes will be provided by the coaches in class Competitors: For more...Read More
Link of the Day This Week's Mobility Warm-Up: Review Rowing Technique WOD: I. Row 2k for time II. 5 Sets: Max Strict Pullups 15 Burpees *Rest 1 minute between sets *Scaling options for all athletes will be provided by the coaches in class Competitors: For more guidance, please email [email protected]Read More
You all did it! Not gonna lie…25 days ago I was nervous. 21 new people ready to begin their CrossFit journey…and I wasn't sure all of you would make it. Well, not only did you make it, you crushed it! I am very proud of each and every one of you! From nailing your air...Read More
Link of the Day This Week's Mobility Warm-Up: 3 Rounds: 5 Inchworms 10 Burpees 20 Jumping Lunges WOD: I. Establish 1 Rep Max Press II. "Karen" For Time: 150 Wallballs (20/14) III. 3 Sets 20 Weighted AbMat Situps *Scaling options for all athletes will be provided by the coaches in class Competitors:...Read More
Thanks to everyone who came to our 5th Annual Halloween Party. Not only did we raise a bunch of money for CrossFit for Hope, we had a great time doing it! We saw some great, and very creative costumes, ranging from the "Double-Banger" homage to the CrossFit games, to our Ackerman look-a-like, to some very...Read More
Schedule Update: The noon and evening classes will be running as scheduled Link of the Day This Week's Mobility Warm-Up: Group Dynamic WOD: I. Establish a 1RM Back Squat in 15 minutes II. 1 minute Max Effort Burpees III. 1 Attempt Max Effort Unbroken Muscle-Ups IV. Row 500m *Scaling options for all athletes...Read More
