Link of the Day Warm-Up: Run 400m 15 Burpee Broad Jumps 10 Jumping Squats 15 Burpees Broad Jumps WOD: I.”Nutts” For time: 10 Handstand Pushups 15 Deadlifts (250/165) 25 Box Jumps (30/24) 50 Pullups 100 Wall Balls (20/14) 200 Double-Unders Run 400 meters with a 45lb plate *35 minute time limit II. Foam Rolling Scaling...Read More

Clark’s initiative against complacency: Are you setting yourself up to fail? Complacency: Self Satisfaction especially when accompanied by awareness of actual dangers or deficiencies. This is often an easy trap to fall into. Whether it’s at work, home, or the gym, complacency can set us up for failure. It puts a ceiling on a wealth...Read More

Link of the Day Warm-Up: Junkyard Dog Warm-Up  WOD: I. “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *20 Minute Time Limit II. Heavy Prowler Sprints Scaling options for all ability levels will be provided for by your coachRead More

Always the life of the party, she always brings a spark and a bubbling presence to every class she attend.  You can always count on her to lend an encouraging word if you need that extra boost to get through your workout. She has made tremendous improvements in her lifts, her nutrition and spreads the...Read More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Reps: 5 Minutes Max Thrusters (95/65) 4 Minutes Max Handstand Pushups 3 Minutes Max Kettlebell Swings (70/53) 2 Minutes Max Burpees 1 Minute Max Calorie Row II. Farmer’s Carry Relay Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: 2 Rounds: Run 400m 15 Situps to Straddle 15 Situps to Pike 5 Reps of “Inchworm” WOD: I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Wall Balls (20/14) Intervals 9 – 16 = Toes-to-Bar Intervals...Read More

"Asking the right questions takes as much skill as giving the right answers." –Robert Half  Get the best in CrossFit performance gear at the CrossFit Store.Read More

The list keeps whittling away, and we’ve arrived at our 4th place finisher: Jameelah! She has made such amazing progress.  Her diet has been clean, she’s training hard, and the weight just keeps falling off.  30 pounds lost over the 90 days, and she’s looking great! One of the nicest people you will ever meet,...Read More

Link of the Day Warm-Up: Group Joint Mobility WOD: I.  In 12 Minutes: Establish a 1 Rep Max Press II. “Angie” For Time: 100 Pullups 100 Pushups 100 AbMat Situps 100 Air Squats *25 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: 5 Rounds: Hold L-Hang for 30 seconds Superman Rock for 30 seconds WOD: I. Deadlift 4 – 4 – 4 – 4 II. 3 Rounds For Time: 30 Overhead Lunges (45/25) (total) 30 AbMat Situps 30 Pushups *15 Minute Time Limit Scaling options for all ability levels will be provided...Read More