Link of the Day This Week's Mobility   Warm-Up: Group Dynamic Then… Shoulder Mobility WOD: I. For Time: 25 Squat Clean (95/65) 20 Handstand Pushups 15 Muscle Ups 20 Handstand Pushups 25 Squat Clean (95/65) Scaling options for all ability levels will be provided for by your coach.   Competitors: Part 1: 5 Sets: Bench...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 20 Overhead Lunges (With A Barbell) 15 Burpees WOD: I. 5 sets @ 97%: 5 Heavy Touch n’ Go Squat Snatch 5 Touch n’ Go Power Clean (Same Weight) 10 Explosive Burpee Broad Jumps * Rest Walk 6 Minutes Between Sets ** Record Broad Jump Distance...Read More

Link of the Day This Week's Mobility Warm-Up: Join Mobility WOD: For Time: 30 Ring Dips Run 1600m 30 Ring Dips Run 800m 30 Ring Dips Run 400 m * 30 Minute Time Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD * Athletes must...Read More

Reminder: New Saturday schedule in affect – ACF- 7am, 9:30am, 11am CCP- 9am The people asked for more podcast.  And what do we give them… more podcast! Join Jay and Leb and as they get dialed in for the weekend. So sit back, relax, and strap a smile on your face, your favorite shenanigans are...Read More

Link of the Day This Week’s Mobility Warm-Up: Group Dynamic WOD: For Time: 10 Overhead Squats (155/105) 10 Box Jump Hurdles – (24/20) 10 Thrusters – (135/95) 10 Power Clean – (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean – (205/135) 10 Thrusters – (135/95) 10 Box...Read More

We see CrossFit benefit our daily lives all the time.  Chores around the house are easier, carrying heavy objects up flights of stair are not as daunting, right down to the most mundane of tasks.  We can just feel the difference. But what about our athletes who compete in other sports?  Some question how effective...Read More