Strength for the Week: Monday: 9 am and 10 am WOD only: “Murph” Tuesday: Deadlift Wednesday: Hang Power Snatch Thursday: Partner WOD Friday: Front Squat Jerk Complex Saturday: “Lighter Regional WOD Event 2” Sunday: Push Press ======================== “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD =========================Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Front Squat Establish a 5RM NY: 5 x 5 (A) AMRAP 10: 7 Chest to Bar Pull Ups, Fx: Pull Ups 7 Overhead Squats 135/95, Fx:95/65 14 Box Jumps 24/20Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Benchmark Wod “Grace” 30 Power Clean and Jerks 135/95   Finisher EMOM 10: Odd: 5 Strict HSPU, Fx: Hand Release Push ups Even: 35 Doube UndersRead More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Rope Climb Technique 6 Rounds For time: 200 Meter Run 3 Rope Climbs Fx: Supine Rope pulls 6 Burpees 9 Wall Ball Shots 20/14  ...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Back Squat Establish a 5RM NY: 5 x 5 (across) AMRAP 9: 30 Double Unders 15 Kettlebell Swings 32/24, Fx: 24/16 *5 burpee penalty if...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Push Jerk Find a Heavy triple from the...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Monday: Bench Press Tuesday: Push Jerk Wednesday: Back Squat Thursday: Rope Climb Technique Friday: “Grace” Saturday: Front Squat Sunday: Partner WOD ============================= Meathead Monday: Superset:...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am Wod MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================== Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Deadlift 5 x 3 @ 90-95% of 5RM Beginners: 5 x 5 add 5-10#...Read More

BENCH MARK WOD “The Chief:” 5 rounds, AMRAP 3: 3 power cleans, 135/95 6 pushups 9 air squats Then rest 1 minutes. Athlete will start where they left off.” Compare: 9/10/2016Read More