“LIFT UP LUKE“ On Saturday, October 19th we will be working again to unite CrossFit affiliates and athletes around the world behind a worthy cause, Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Foundation to support early diagnosis and treatment of austism, as well as parent education. Lift Up Luke is not for Luke specifically,…
Read MoreWOD WOD #1 Find 1RM Jerk WOD #2 Shoulder Press @ 85% 3-3-3-3-3 WOD #3 1 Minute Max Effort 1 Legged Push Ups WOD #4 3 x 10 Strict Pull Ups
Read MoreWOD For Time: Buy in: Run 1 Mile 30 Reps: Following Complex @ (155/100) 1 Deadlift +1 Hang Clean + 1 Jerk Cash Out: Run 1 Mile
Read More~ REMINDER! EXPANDED OPEN GYM HOURS ~ FRIDAYS 5 – 7 PM SUNDAYS 4 – 6 PM *Come in and make up a WOD, work on a skill, do some strength work, tackle the power hour wod or bring your own agenda —> you choose! Haha! WOD Partner Up! For Time: Row 1,000m x 2…
Read More**ATHLETE VOLUME ** A very common conversation we have at the gym is additional volume. For all CrossFitter’s new and experienced additional volume is to be taken very seriously. With too much volume an athlete can see no progress, experience a plateau and even regress with regards to strength. How do you know if you need more…
Read MoreWOD S-WOD Shoulder Press @ 80% 3-3-3-3-3 Met-con For Time: 30 Clapping Push Ups 30 Chest to Bar Pull Ups 30 P-Bar Dip 30 HSP
Read MoreWOD For Time: 100 Double Unders 30 Cleans (135/95) 100 Double Unders 30 Snatches (95/65) 100 Double Unders 30 Deadlifts (225/135)
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POWER HOUR Q & A What is Power Hour? Power Hour is advanced programming meant to provide more work for the already established and consistent athlete that is looking for more volume. How does the Power Hour programming work? The Power Hour programming takes into consideration our regular programming so that you can do both. The workouts…
Read More** CHANGES TO OPEN GYM HOURS ** Due to the increasing popularity of our Friday night and Sunday afternoon open gym we are increasing it an additional hour!! New Expanded Open Gym Hours: Fridays 5pm – 7pm Sundays 4pm – 6pm *Effective today!
Read MoreWOD S-WOD Back Squat 3×5 @ 75% 1RM Met-con 15 Minute AMRAP 2 Wall Walks 6 Box Jumps (24/20) 9 V-Ups
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