“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for the first Open workout!!! Box Brief:Our schedule for this years Open is A LOT different than before. Thursday – Goat Day Friday – The Open workout will be programmed. All morning classes and open gym will Run normally. All... Read More

“Dance Fight”10 Minute Clock:Every 2:3015 SDLHP (115/80)30 Push-upsMax double unders with remainder of 2:30 Tomorrow’s Forecast:Thursday’s workout will involve working on your weaknesses! Box Brief:Our schedule for this years Open is A LOT different than before. Thursday – Goat Day Friday – The Open workout will be programmed. All morning classes and open gym will Run normally.... Read More

“Players Choice”1RM SquatBack SquatFront SquatOverhead Squat Gymnastic TestMax Muscle-upsMax Pull-upsMax Strict HSPU Conditioning Test500 Meter Row50 Calorie Bike400 Meter Run Tomorrow’s Forecast:Wednesday’s workout calls for sumo deadlift high pulls, push-ups, and double unders. Box Brief:Our schedule for this years Open is A LOT different than before. Thursday – Goat Day Friday – The Open workout... Read More

“Open WOD 18.1”20 Minute AMRAP:8 T2B10 Dumbbell clean & jerks (50/35)14/12 Calorie row Tomorrow’s Forecast:Tuesday’s workout calls for squats, a selected gymnastic movement, and a selected cardiovascular exercise. Box Brief:Our schedule for this years Open is A LOT different than before. Thursday – Goat Day Friday – The Open workout will be programmed. All morning classes... Read More

“Hard Knocks”5 Rounds:5 Power cleans (165/115)10 Front squats (165/115)15 HSPU40 Double unders Box Brief:The end of the week is near! Pick something active this weekend to help promote blood flow and recovery. Our schedule for this years Open is A LOT different than before. Thursday – Goat Day Friday – The Open workout will be... Read More

“Cupid”3 Rounds: teams of 240 Seconds Work, 2 Seconds Rest (each)Row for calories w/Deadlift hold (205/145)Burpees w/L-sit holdOverhead lunge (45/25) w/Bar hang Box Brief:The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t forget to register for the Open!

Every 90 Seconds for 21 Minutes:1 Hang Power Snatch + Power Snatch Tabata x2Side PlankPush-up Plank (top & bottom) Tomorrow’s Forecast:Thursday’s workout calls for burpees, overhead lunges, and rowing. Box Brief:The Open is upon us! Starting next Thursday, CrossFit will release the first of 5 workouts for us to compete online with the worldwide CrossFit... Read More

“Wet Floor”20 Minute AMRAP: teams of 260 Russian KBS (72/53)60 Sit-ups60 Box jumps (24/20)200 Meter run relay Box Brief:The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t forget to register for the Open!

“Open WOD 18.5”7 Minute Ladder: 3 Thrusters (100/65)3 C2B pull-ups6 Thrusters6 C2B pull-ups9 Thrusters 9 C2B pull-upsEtc.. Keep adding 3 reps to each movement, every round. Box Brief:Bring A Friend Day is this Thursday!

Clean Build to 70% of goal 1RM for today’s workout “Open WOD 18.2”1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Dumbbell Squats (50s/35s)Bar Facing BurpeesWith the remainder of time – Establish a 1RM Clean12 Minute cut-off Box Brief:Recovery is important! Take some time this weekend to... Read More