[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox] Strength Sumo […]

WOD 6 Rounds with 1 Minute on each station Row for calories Barbell thrusters 45/35 lb Double unders Rest Workout notes: This workout will be scored “Fight Gone Bad” style by adding up all of your reps for the entire workout.  If you are good at double unders you can obviously score a lot reps there […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 Strict HSPU 20 Alternating Pistols   Workout notes: We have several very difficult movements in today’s workout. The workout is a long triplet in AMRAP form.  All of our movements are strict and require a great deal of strength to accomplish. If you are scaling the pull-ups or HSPU […]

Skill Tabata Wall Facing Handstand Hold or Handstand Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.   WOD 3 […]

Strength Max Set of Strict Pull-Ups then 1RM Weighted Pull-Up This skill work will largely be a test of your upper body stamina and strength. Start by establishing a max set of strict pull-ups and then work up to a 1RM weighted pull-up.  Generally we are working on strength building so we’re looking for pull-ups […]

EMOM for 10 Minutes 1 Squat snatch w/ pause in the bottom of overhead squat Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday was such a blast! Thank you to everyone that participated and congrats to our winners! We are so grateful to all of you for making 2015 such a great year! It is so exciting to see our community grow![/creativ_alertbox] Skill EMOM for 10 Minutes 1 Hang Squat Clean & Jerk We’re […]

WOD “Grace” For time 30 Clean & Jerk 135/95 lb or “Isabel” For time 30 Snatch 135/95 lb Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since […]