Happy August! We’re excited to offer a new 8AM Saturday CrossFit class led by Coach Matt Lamb! Start your weekend off with a great Vintage workout starting this Saturday. WOD 2 Rounds for time of: 50 Burpees to 6″ Target 40 Kettlebell Swings, 53/35 30/21 Cal Row Midline Accessory 3×20 weighted, anchored situps (dumbbells or […]

Matt Lyle performs heavy jump ropes during Summer Series Week 3. Photo by Trevor Gerland Photography. Saturday Schedule 9:00AM – 9:45AM CrossFit 9:45AM – 10:30AM Yoga 10:30AM – 12:00PM Open Gym 12:00PM – 1:00PM Swimming WOD Row 250m/200m 50 Double Unders * Row 250m/200m 50 Double Unders * Row 250m/200m 50 Double Unders * Row […]

Coach Brett performs burpees during Summer Series Week 3. Photo by Trevor Gerland Photography. Strength Min 0-6: Build to a heavy 3-Rep Back Squat Min 7-12: Build to a heavy 3-Rep Front Squat Min 13-18: Build to a heavy 3-Rep Overhead Squat WOD 3 RFT 18 Empty Bar Squats (Round 1: Back Squats, Round 2: […]

Strength 10-8-6-4-2 Squat Cleans Beginners: No clock Intermediate/Advanced 10 @ 135/85 by 2:00 8 @ 155/95 by 4:00 6 @ 185/105 by 6:00 4 @ 205/115 by 8:00 2 @ 225/125 by 11:00 Scale weights up or down as appropriate WOD 3 RFT 400m run with sandbag (50/30) 2 Rope Climbs 2 Sled Push (4×45 […]

Team Imperium CrossFit athlete performs back squats during Summer Series Week 3. Photo by Trevor Gerland Photography. 1/2-ish Murph For time Run 800m 3 Rounds 20 Pullups 40 Pushups 60 Squats Run 800m Advanced: Wear a vest Cool-down Air Bike 40/25 Calories

The 2016 CrossFit Games come to a close on Sunday evening. If you’re reading this on Sunday, swing by the gym at 5PM for an extra Open Gym and to watch the final events at the Games! We have a fun week where we’ll do variations of the Games WODs. Deadlift Ladder Every :30 for […]

Brandi and Megan during the partner Back Squat/Run Summer Series event. Photo by Trevor Gerland Photography. Saturday Schedule 9:00AM – 10:00AM CrossFit 10:00AM – 12:00PM Open Gym Sunday Schedule 8:00AM – 9:00AM Endurance (Spott’s Park) WOD 3 RFT Bike 1000m/700m (1.2 miles/0.9 miles on Airdyne) Run 400m 8 Power Snatch, 135/95 Rest 1 minute between […]

Danny and Carolina rowing during Summer Series Week 3. Photo by Trevor Gerland Photography. WOD 4 RFT 21/15 Calorie Row 7 Squat Cleans, 185/125 Recovery/Mobility 3 minute pigeon, each side 2 minute puppy dog with hands on box

Imperium CrossFit athlete performs a thruster during Summer Series Week 2. WOD CrossFit Games Masters/Teens Triplet 3 RFT 12 Thrusters, 115/80 6 Bar Muscle Ups 6 Sandbag Clean + Box Step Ups to 24/20″, 60/40 (Advanced 80/50) Accessory 3 rounds AMRAP 60 seconds sled push (135/45) Rest 2-3 minutes between rounds

Christina hands off the baton during the team half marathon at Summer Series Week 1. Strength 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk WOD 2016 CrossFit Games Masters/Teens “Deuce-Deuce” For time 22 Toes to Bar 22 Clean and Jerks, 95/65 160m run Accessory 3 sets, alternating […]

The 2016 CrossFit Games kick off on Tuesday with the Masters and Teens competition. The Games can be watched on YouTube, the WatchESPN app, or ESPN on TV depending on the event. Read the details here. Strength Overhead Squat 5 Overhead Squat 4 Overhead Squat 3 Overhead Squat 2 Overhead Squat 1-1-1 Climbing in weight […]

Sunday Schedule: 8:00AM – Endurance @ Spott’s Park 10:00AM – Mobility & Mimosas at the Box (First class) – Join us for a relaxed session to practice various mobilizations and stretches including a ROMWOD Yin Yoga routine.

Saturday Schedule 9:00AM – 9:45AM: CrossFit 9:45AM – 10:30AM: Yoga 10:30AM – 12:15PM: Open Gym 12:00PM – 1:00PM: Swimming (at Merfish Center) Please respect the morning CrossFit and Yoga classes. If you plan on doing your own workouts/training, please wait until Open Gym starts after Yoga. Thank you! WOD 4 rounds with a partner, alternating […]

The Vintage Summer Series finale is this Friday! The only class times on Friday are 5:30AM, 12:00PM, and 4:30PM. The Summer Series Athlete Briefing kicks off at 6:00PM Friday. Come out to watch and participate! WOD 5 RFT 10 Push Press 135/95 10 Back Squats 135/95 10 Lateral Bar Burpees WOD courtesy of Icon Athlete […]

Mateo performs a squat snatch during Summer Series Week 2. The Summer Series Finale is this Friday! Strength 4×2 Hip Squat Snatch 3×2 High Hang Squat Snatch 2×2 Low Hang Squat Snatch Compare to 6/29/2016 WOD 3 RFT 18x10m Shuttle Runs 15 Kettlebell Swings, 70/53 12 Box Jumps, 24/20 Recovery/Mobility 3 minute standing straddle 3 […]