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

W.O.D

Posted by on Jul 30, 2014

CrossFit Skill/Strength 1) EMOM x 10:00 1 Hang Snatch then Conditioning: 5 Rounds Row 250m 25 Push Ups *Not HR Post your scores to the...

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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 Jul 17, 2014

CrossFit has the innocuous yet ubiquitous prescription of intensity. After all “Intensity is the most important variable for change” If you read the post last week from...

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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

Wednesday

CrossFit Skill/Strength 1) EMOM x 10:00 1 Hang Snatch then Conditioning: 5 Rounds Row 250m 25 Push Ups *Not HR Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) EoMOMx 10: 3 HBBS 90% then Conditioning: 21-15-9 Front Squat 70% *Kipping Pull Ups *Only Kipping, no Butterfly allowed. Strict of course is always acceptable. Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength A: 3:00 To Accumulate Ring Support B: 3:00 To Accumulate Ring Support Bottom C: 3:00 To Accumulate False Grip Pull Up Hold then Conditioning: 10 Min AMRAP 8 KB Single Arm OHS 30 Double Unders *Change arms each round Post your scores to the...

Friday

CrossFit Skill/Strength 1) 10 Min Double/Triple Under Practice then Conditioning For Time 30 Clean and Jerk 75% Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1) 10 Min Turkish Get Up then Conditioning For Time Row 1000m 50 Thrusters 45# Run 800m Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) 8×2 Ring dip- 4 Count Pause in Bottom and Fast Up then Conditioning 30-20-10 Toe 2 Bar Power Snatch 115/75 Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) 5-5-5-5-5 Back Squat then Conditioning For Reps 5 Rounds 1 Min Row for Cal 1 Min Wall Ball 1 Min KB Swing 53/35 1 Min Rest Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1) Accumulate 2:00 in perfect Handstand. then Conditioning For Time: 100 Squats 80 Burpees 60 Box Jumps 40 Pull Ups 20 HSPU Post your scores to the Whiteboard.