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Today is our Grand Opening celebration!!! Come on in and check us out! We will have free food and will be having some fun. Of course we will have workouts: a kids’ WOD, a beginner’s [...]

Tabata Time – Do each of the following exercises using *Tabata intervals.  Exercises may be completed in any order (hint: don’t leave the burpees until the end!). Your score is total [...]

Skill practice: Hang power cleans – light, for form only. If your hang power cleans look good, practice your double-unders or something else you need to get better at. Then, “The Chief” As [...]

Benchmark WOD – We repeat this one every six weeks or so to measure progress. Strength: Deadlift 5×5 Then, for time: 500m row OR 400m run (do this only ONCE) Then three rounds of: 5 Pull-ups [...]

For time: Run 400m 21 Deadlifts (185/135lb) 21 Wall balls (20/14lb) Run 800m 15 Deadlifts 15 Wall balls Run 1200m 9 Deadlifts 9 Wall Balls Run 1600m

Starting each day with the Burgener warm-up. (This has helped people learn/improve their clean and snatch skills tremendously!) Then, 5 minutes of practicing double-unders or another skill that [...]

2011 CrossFit Games Opener – As many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb/55lb) Score is tallied by how many successful reps were [...]

Skill review: Double-unders and power snatch Then, as many rounds as possible in 20 minutes of: 10/10 Single-arm kettlebell swings (24/16k) Run 200 meters with sandbag (45/25k) 10 True push-ups [...]

Skill review: Double-unders and power snatch Then, AMRAP 20 minutes of: 10 Wall balls (20/14lb) 10 Pull-ups 10 Back extensions on GHD We are working on double-unders and practicing the power [...]

Skill review: power clean, front squat, push press, and back squat Then, “The Bear.” 7 reps of the bear complex: power clean, front squat, push press, back squat, push press. Do not [...]