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

W.O.D

Posted by on Jun 23, 2016

CrossFit Skill/Strength Clean and Jerk: 1-1-1-1-1 then Conditioning 12 minute AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts...

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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

Friday

CrossFit Skill/Strength Clean and Jerk: 1-1-1-1-1 then Conditioning 12 minute AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs) Post your scores to the Whiteboard. Follow

Thursday

CrossFit Stone to Shoulder: 1-1-1-1-1-1-1 then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard. Post your scores to the Whiteboard. ...

Wednesday

CrossFit Skill/Strength HS Walk: 200′ or 8 Circles Right, 8 Left then Conditioning 10 Min AMRAP: 10 Jump and Touch 12″ target 50′ OH Plate Lunge 45/25 Post your scores to the Whiteboard. Follow

No Gear, longer Career!

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 gear! CrossFit was built upon a simple philosophy of functional movement. This eloquent definition asked only one thing of an athlete, to move well and move completely. As time went on,...

Tuesday

CrossFit Skill/Strength 1) 8 Mins to Find 1RM FS then Conditioning For Time: 50 Cleans 135/95 *EMOM 2 Box Jumps 30/24 Post your scores to the Whiteboard. Follow

Monday

CrossFit Skill/Strength Swing on Rings: 30 then Conditioning For Time: 4 Rounds Run 400m 15 Thrusters 95/65 20 Sit Ups Post your scores to the Whiteboard. Follow

Friday

CrossFit Skill/Strength Back Squat: 10×3 75% ~Rest :60 then Conditioning 17 minute AMRAP: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Post your scores to the Whiteboard. Follow

Thursday

CrossFit Skill/Strength Yoke Walk 100′: 1-1-1-1-1 then Conditioning 50 Strict Pull Ups 75 Arch Rocks 100 Hollow Rocks Post your scores to the Whiteboard. Follow