Thursday 07/06/17

Warm Up: 2 steady rounds of 10 Pull ups 20 Push ups 30 Abmat Sit-ups MetCon: For Time: 50 Double Unders 21 Chest to bar Pull ups 21 Hand Stand Push Ups 50 Double Unders 15 Chest to bar Pull ups 15 Hand Stand Push Ups 50 Double Unders 9 Chest to bar Pull ups […]

Read more
Wednesday 07/05/17

Warm up: Run 400 m 3 steady rounds of 10 air squats 10 second front rack hold at 90% of 1RM front squat Lifting: Front squat 5-5-3-3-3 Monostructural: 2k row

Read more
Tuesday 07/04/17

PARTNER WOD (9 a.m. Only) “7.4.1776” 7 Rounds 4 Farmer’s Carry 100 Meters 17 Toes to Bar 76 Walking Lunge Steps Cash Out: 241 Double Unders Happy Birthday, America!

Read more
Monday 07/03/17

Warm Up: 3 steady rounds of Handstand Holds :30 Row 15 cal Lifting: 14 min EOMOM 4 Clean and Jerks Conditioning: 40-30-20-10 Kettlebell Swings 1.5/1 Burpees

Read more
Friday 06/30/17

Today’s WOD is “Kaden”.  For those that don’t know Kaden Erickson was a member of our CrossFit Kid’s Class that was battling Leukemia.  I feel like everything about this workout makes it the only workout we can end this week with.  It’s one of the best workouts Ben and I have ever written and it’s for […]

Read more
Thursday 06/29/17

“Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings 1.5/1 12 Pull-ups

Read more
Wednesday 06/28/17

Kalsu. It’s a hero WOD. It’s my least favorite workout of all time. I’ve never done it again. There’s nothing positive or motivational to say about it. Don’t die. -Luke

Read more
Tuesday 6/27/17

Isabel….Isabella, both life changing moments for me. In the picture on the bottom I just PR’d my “Isabel” time by about 2 minutes. In the picture on the top I PR’d my kids by one. This “Isabel” is one of my worst experiences in CrossFit. I was in physical pain. It’s the only time I […]

Read more
Monday 6/26/17

As many of you already know, this is the last week that I will be in charge of the gym. I have made the decision to hand the gym over to someone that I am very confident will not only put 100% of their effort in, but will genuinely make the gym a better place. […]

Read more