Strength Back Squat 5-5-5 @ 75% Compare to 8/18/2016 Gymnastics Benchmark Max reps unbroken strict pullups Rest :30 Max reps unbroken strict pullups Rest :30 Max reps unbroken strict pullups Score is total pullups We are continuing to develop strict bodyweight strength. We will focus on pullups for a few weeks while continuing to develop […]

Benchmark Max Effort Unbroken Perfect Pushups Compare to 8/29/2016 & 8/16/2016 This is our final test. Be honest with your form and range of motion. Beat your old scores. If using bands attempt to beat or match your previous score with smaller bands and also test if you have developed unassisted perfect pushups. Strength 12 […]

Sunday Schedule 8:00AM – 9:00AM – Endurance @ Spott’s Park 1:00PM – 3:00PM – Weightlifting with Coach Cameron

Reminder the Spicy Summer Showdown kicks off tonight! There will be no 6:30PM class tonight and no regularly scheduled Saturday classes. The Friday event takes place at Memorial Park on Exercise Field B. Please use the parking lot with the tree growing in the middle or along Picnic Lane. Click here for Google Maps Pin […]

We’re down to our last spot in the Olympic Weightlifting class with Coach Cameron Swart that kicks off this Sunday! Register Here! WOD For time: 50-40-30-20-10 Sandbag Box Step Ups (50/30#, 24″/20″) 15-12-9-6-3 Handstand Pushups (Advanced 25-20-15-10-5 HSPU) Accessory AMRAP 3 3/5/7 Unbroken Push Ups 1 Strict Chin Up/Jumping Chin Up (increase by one chin […]

Strength Back Squat 3-3-3 @ 85% Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift Conditioning Every 2:30 for 8 sets 5x20m Shuttle Run (Five gym lengths) The first two sets should be warmups and the following six at intensity Score is total running time of the six work sets

There are only three remaining spots in the new Olympic Weightlifting class with Coach Cameron! If you’re planning on joining the first class this Sunday then register soon! Strength 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM Compare to 8/22/2016 WOD 5 Rounds for time of: 15/10 Calorie Row […]

If anyone wants to practice rope climbs in preparation for Monday’s WOD, I’ll do a mini-clinic at the beginning of Open Gym at 10AM tomorrow. Let me know if you’re interested. Wear tall socks or pants! Reminder: No Endurance or Mobility Classes on Sunday! See you Labor Day for a Hero WOD! Strength 15 minutes […]

Strength Shoulder Press 3 @ 75% Shoulder Press 3-3-3-3 @ 80% Compare 7/19/2016 Compare 8/12/2016 Compare 8/23/2016 WOD 3 Rounds Run 400m 10 Clean and Jerks 135/95

WOD Row 1000m 21 Overhead Squats 95/65 21 GHD Situps Row 750m 15 Overhead Squats 95/65 15 GHD Situps Row 500m 9 Overhead Squats 95/65 9 GHD Situps Accessory (based on max pushups) Less than 10 5 PU – :50 rest – 4 PU – :50 rest – 3 PU 10-20 8 PU – :50 […]

Two Spicy Summer Showdown movements have been released. The Synchro Chipper WOD will test your teamwork! Skill Beginner 5 sets of: 5 hollow swings (no bands) and then 3 strict banded pullups then practice kipping pullups Intermediate 5 sets of: 5 hollow swings + 3 kipping pullups + 1 chest to bar pullup Advanced 5 […]

Strength 2 Sets 20 Second Bottom of Overhead Squat Hold 10 Second Top of Overhead Squat Hold 20 Second Bottom of Overhead Squat Hold 10 Second Top of Overhead Squat Hold 65#/35# Then 3 sets of 5 reps Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under) Advanced: Non-heaving snatch […]

Strength Back Squat 4-4-4 @ 77.5% Compare to 8/18/2016 Accessory Max Effort Unbroken Perfect Pushups Compare to 8/16/2016 Beat your previous score As a reminder, our goal for the push-up work is to practice perfect, full range of motion pushups. The chest should tough the floor, while the thighs do not. This helps develop core […]

Sunday Schedule 8:00AM – Endurance @ Spott’s Park 10:30AM – Mobility @ Vintage Today’s Mobility class will focus on the upper back and shoulders. Join us to recover from the past week and prepare for the next!

Saturday Schedule 8:00AM CrossFit 9:00AM CrossFit 9:45AM Yoga 10:30AM – 12:15PM Open Gym 8AM Strength Bench Press 5×5 @ 70% WOD AMRAP 7 30 Heavy Jump Rope 15 Power Snatch, 75/55 Accessory Perform the push-up progression from Tuesday/Thursday if missed or Build to a heavy sled drag (facing forward using yellow straps) 9AM Strength Bench […]