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

W.O.D

Posted by on Sep 18, 2014

CrossFit Skill/Strength 1) Back Squat: 8×2 *Last time doing this go heavy!! then Conditioning 21-15-9 Front Squat 115/85 Pull Ups Post your scores to the...

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Nutrition

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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Coaches Blog!

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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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) Back Squat: 8×2 *Last time doing this go heavy!! then Conditioning 21-15-9 Front Squat 115/85 Pull Ups Post your scores to the Whiteboard.

Thursday

Nope, its not a mistake that the “extra” work is missing today. If you’ve never done Eva, you will soon see why. There is a 45 min time cap for your consideration. Why?!? I would guess is your question. Its an aerobic battery test. Every once in a while we need to go the distance, and we also need to see your ability to maintain, form,...

Wednesday

CrossFit Skill/Strength 1) Max HS Hold in 3 Minutes then Conditioning For Reps EMOM Thruster 95/65 and Burpee Ladder 1-1 2-2 3-3 4-4 5-5… Till Reps cannot be completed in the minute Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) 10 Mins to Max Clean and Jerk then “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1) 10 Min to 3RM HBBS then 8 Min AMRAP 15 Snatch 75/55 30 Double Under Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1a) 5×3 HBBS 1b) Broad Jump Triple -Max Distance then Conditioning: 4 Rounds 8 Squat Clean 65% 8 Strict Pull Up Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1a) 4x 15 GHD Sit Up 1b) 4x 8 Good Morning -Heavy then CrossFit 3 Rounds 15 Burpee Box Over 15 Goblet Squats Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) Accumulate 3:00 in Handstand then Conditioning For Time: Run 1 Mile Post your scores to the Whiteboard.