Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Build to a tough 3 in the Overhead Squats following this protocol: 1 Hang Squat Snatch 3 Overhead Squats II. 2 Front Squats on the minute @ 90% 1RM for 6 minutes III. For Time: 3 Sets of 50 Unbroken Wall Balls *You must break between...Read More
Link of the Day Warm-Up: Run 200m 20 Goblet Squats 20 “Inchworms” Run 200m WOD: I. With a Partner for Time: 100 Power Snatches (95/65) (total reps as a group) 100 Overhead Squats 100 Power Cleans 100 Front Squats 100 Burpees *35 minute time limit *1 Partner moving at a time, must complete 100 total...Read More
Link of the Day Warm-Up: Group Dynamic + Ankle and Hip Mobility WOD: I. 5 Sets: 20 Unbroken Chest-to-Bar Pullups Rest 20 seconds 25 Unbroken Wall Balls Rest 20 seconds 30 Unbroken Double-Unders *Rest 5 minutes between sets Scaling options for all ability levels will be provided for by your coach Competitors: **Come in...Read More
I remember Dave’s first day. In walks the mid-day free trial appointment. Here was this college student, a former athlete who played football and lacrosse. Instantly, I knew what needed to happen: “Fran.” He was in need of a challenge, and a benchmark, albeit modified at the time, was to be his poignant introduction. Whether...Read More
Link of the Day Warm-Up: Burgener Warm-Up + Snatch Skill Transfer WOD: I. 4 Sets of the following sequence: 1 Power Snatch 1 Snatch Balance 1 Overhead Squat *80% effort *Rest 90 seconds between sets II. On the minute for 8 minutes: 3 Clean and Jerks (185/135) 6 Kettlebell Swings (88/53) Scaling options for all...Read More
“Concentration and mental toughness are the margins of victory.” –Bill Russell Get the best in CrossFit performance gear at the CrossFit Store.Read More
“Every good act is charity. A man’s true wealth hereafter is the good that he does in this world to his fellows.” –Moliere Get the best in CrossFit performance gear at the CrossFit Store.Read More
Every once in a while we are reminded just how strong our community is. The Talent Show was a throwback to the old school days of CrossFit. A strong community event, money raised for an amazing cause, hard work, and of course tons and tons of fun! The Giving Tent was sick. So many super...Read More
Eric’s inspiration from CrossFit for Hope: “The Weight of Hope” We are bound to this earth, tethered by its expectations, its complications. But Hope floats. It lingers just above all the heaviness, all that weight. We need only to look up. Yet we focus on the tangible, the surface beneath us, upon which we shuffle,...Read More
