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

W.O.D

Posted by on Jul 24, 2016

CrossFit Skill/Strength 1) 1 Swing +1 Pull Up + 1 Swing: 30x 1 then Conditioning For Time: 10 Squat Cleans 225/155 Run 1 Mile 30 Muscle Ups Post your scores to the Whiteboard. ...

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Nutrition

Posted by on Sep 17, 2015

Its probably starting to become a little more than apparent, the Nutrition coaching clients are achieving amazing goals. This isn’t to shame any of you who aren’t taking...

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Coaches Blog!

Posted by on Jun 21, 2016

Settle, were not talking steroids. Although that might be true to. Lets rewind a bit, like 10 years.. Back to “My Day”, ya see back in my day we didn’t have no...

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Community

Posted by on Apr 24, 2016

Its no surprise we have received a multitude of requests about ramping up training to some degree or another now that the Open has wrapped up. Spending 5 weeks comparing yourself to...

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Recent Posts

Monday

CrossFit Skill/Strength 1) 1 Swing +1 Pull Up + 1 Swing: 30x 1 then Conditioning For Time: 10 Squat Cleans 225/155 Run 1 Mile 30 Muscle Ups Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength Back Squat: EoMOMx 20:00: 3×85% then Conditioning: For Time: Run 800m, 21 Burpees, 15 Pull ups, 9 HSPU, Run 800m 21 Burpees, 15 Pull Ups , 9 HSPU Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength Box Circles: 6 Each Direction then “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round. Post your scores to the Whiteboard. ...

Tuesday

CrossFit Skill/Strength Front Squat: 10×3 @85% *Ouch then Conditioning For Time: 8 Back Squat 225/155 40 Sit Ups 80 Double Unders 80 Wall Balls 80 Double Unders 40 Sit Ups 8 Back Squats Post your scores to the Whiteboard. ...

Monday

CrossFit Skill/Strength Strict Pull Up: +1 to program then Conditioning EoMOM: x20 3 Muscle Ups, 5 DL 265/185, 7 HSPU Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength Back Squat: 10×3 @82% then Conditioning For Time: 4 Round 8 DL 365/255, 16 Box Jump 30/24″ Post your scores to the Whiteboard. Follow

Thursday

CrossFit Skill/Strength L-Hang: 3:00 then Conditioning For Time: 30 HSPU 30 Ring Dips 30 Push Ups 30 Strict Press 95/65 Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength Hang Clean: 1-1-1-1-1 then Conditioning For Time: Run 800m 21 Front Squats 135/95 Run 400m 15 Front Squats Run 200m 9 Front Squats Post your scores to the Whiteboard. Follow