Category: Sport

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15. 2) Barbell Split Squats: 3 reps/side Every 2:00 for 5 sets This should be done as a continuation of your Front Squats. Perform all 5 reps on 1 leg before switching to the other. Sets should be done at 12:30, 14:30, 16:30, 18:30, and 20:30. 3) 3 rounds AQAP: 400m Run 20 Sumo Deadlift High-pulls 65/45 10/side Front Rack Lunges 65/45 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch….

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) 25 minute AMRAP:  5 Bear Complex 115/75 400m Run One Bear complex consists of 1 Power Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Shoulder-to-Overhead Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can hit without stopping for the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1b) Pause Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should…

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re…

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) 5 Floor Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Floor Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 5 rounds AQAP: 5 Power Cleans 135/95 10 Box Jump Overs 24/20 20 Abmat Sit-ups Extra Work: 3) Face Pulls: 100 not for time Break into as many sets…