Workout of the Day

Starting Monday January 2nd Bootcamp will be extended to a 5 day a week schedule.  Classes will still be held on the Strong Side at 6:30pm.  There will be no open gym during these times as well as no open… Read more »

Moving forward in 2016 I’d like to bring a little more structure and continuity to the programming and in turn, the classroom setting.  The goal is to bring better scales, progressions, goals and results to you each day and week… Read more »

  Today: Skill: Kipping, kipping knees to elbow and on to toes to bar.  Time to leave that double kip in 2016.. METCON 21, 18, 15, 12, 9, 6, 3 Hang Power clean and Jerk (95,65) Toes To Bar  

Today: It’s time.  You’re going to need these numbers for 2017.  This is the last time we will max out for a while Today: CrossFit Total 1RM Back Squat 1Rm Deadlift 1Rm Press 15 minutes for a good general warm… Read more »

Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out. Also, Monday the 26th… Read more »

Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out. Also, Monday will be… Read more »

Today: Strength Deadlift 1RM METCON AMRAP in 10 minutes 10 HSPU 10 Deadlifts (225, 155)

Today: Strength: 5 RM Ring Dip *Learn how to kip your dip by utilizing your knees *Practice how to do bar dips as well if you have bar muscle ups METCON 21, 15 and 9 Power Cleans (135,95) Ring Dips

The Open is near so you are going to see some more skill based classes like you have been the past couple weeks with work on the kip, certain gymnastics moves etc.  The goal being to strengthen those movements so… Read more »

Hey, it’s hero WOD Sunday.  Come in at 10am to get a HERO Wod in with Coach Steve.