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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 […]

Today we are holding our 2nd Annual Hometown Hoedown! We will not be running regular classes today but we will be open for our in house competition and holiday party! Please come by even if you have not signed up to compete!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes tomorrow as we will be hosting our 2nd annual holiday party and in house competition! All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox] Strength Deadlift 3-3-3-3-3 Work up to […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox] Skill 10×1 Lunge Kick […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]   Strength Strict press […]

It’s so exciting to see so much enthusiasm for our 2nd annual friendly inter-box competition and holiday party.  The last day to sign up will be Saturday so we can organize heat times and the flow of the event.  Everyone is welcome to attend even if you decide not to compete!  We will be briefing […]

Strength Weighted Pull-up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD AMRAP […]