Train slow, be slow. Train fast, be fast.

W.O.D

Posted by on Aug 28, 2014

CrossFit Skill/Strength 1) 5 Rounds: 3 Back Squat ~Heaviest possible 4 Single leg box jump* *Choose appropriate height for execution. Aka even if its just a...

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Nutrition

Posted by on Jul 15, 2014

If you have any various form of social media and even have the slightest inkling of the fitness world, your newsfeed looks like the definitive resource for eating clean. Problem is...

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Coaches Blog!

Posted by on Aug 10, 2014

Crazy to think we have been open for over 3 years. In that time we have seen, done, and been a part of a lot of things. Most importantly change. Not just ours, but yours. Most of...

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Community

Posted by on Jun 4, 2014

“You are confined by the walls you build for yourself” Well were knocking them all the hell down! I really cannot believe I get to finally make this post/announcement....

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Recent Posts

Friday

CrossFit Skill/Strength 1) 5 Rounds: 3 Back Squat ~Heaviest possible 4 Single leg box jump* *Choose appropriate height for execution. Aka even if its just a plate then “Elizabeth” 21-15-9 reps, for time: Squat Clean (135 lbs) Ring Dips Post your scores to the...

Thursday

CrossFit Skill/Strength 1a) 4x 4 Ring “I” 1b) 4x 4 Ring “Y” 1c) 4x 4 Ring “T” then Conditioning: 20 Min AMRAP 5 Ring Pull Up 10 Pistols (5/5) 15 Hollow Rocks Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) Push Jerk: 2-2-2-2-2-2-2 then Conditioning: 5 Rounds Row 10 Cal 15 DL 135/95 20 KB Swing 53/35 Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) Weighted Pull Up + Strict HSPU: 3-3-3-3-3-3-3 then Conditioning: For Time: 100 Kipping Pull Ups *Every Break 10 Wall Balls UB Post your scores to the Whiteboard.

Monday

Skill/Strength Skill/Strength 1) Thruster: 1-1-1-1-1-1-1-1 then Conditioning: 3 min AMRAP 12-9-6 Thruster 95/65 Burpee 3 Min AMRAP 15-12-9, 3 Min Amrap 18-15-12 *If you complete the work move on, if you finish early rest Post your scores to the...

Friday

CrossFit Skill/Strength 1) Accumulate 5:00 in Hand Stand then Conditioning: For Time: 21-15-9 Power Snatch 135/95 Kipping Pull Up *No Butterfly Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) 8×2 Front Squat + 1 triple jump then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) *20 min cap Post your scores to the Whiteboard.

Wednesday

Were always squatting, snatching, HSPU’ing, Muscle Upping and doing the fun stuff. But what about mastering the basics. Can you hold a hollow body position for 2+ minutes unbroken? Because you should be able to… CrossFit Skill/Strength 1) Accumulate 3:00 in Hollow Body Position then “JT” 21-15-9 reps for time of: Handstand push-ups Ring...