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Strength Deadlift 8-5-5-3-3-3-3 Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve […]

Skill Tabata Handstand Hold 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 in some extra rest by coming […]

Strength EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder that today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox] Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you are using a band perform 8 sets at max effort with a slow and controlled descent. WOD AMRAP in 12 Minutes 20 Wall […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]It’s Labor Day! REMINDER: We’re open today from 5:45 – Noon and closed after 1PM. Come in early to get your workout in![/creativ_alertbox] WOD AMRAP in 15 Minutes 9 Deadlift 185/135lbs 12 Push-Ups 15 Box Jumps 24/20″ Workout notes:  The Rx workout weight might seem light but it will get strenuous with the […]

WOD Row 1000M then 5 Rounds of 30 Double Unders 21 Kettlebell Swings 24/16kg 12 Weighted Pistols 24/16kg Workout notes: Start your workout with 1000M row.  You probably don’t want to start the workout by hitting the row all out!  Row a strong but steady pace and consider the row a warmup for the triplet that follows. […]

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed […]

Skill EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create […]

Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control.  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout […]