As you progress in CrossFit, you begin to learn that in order to increase your olympic lifts you need to be stronger in each of

What the heck is a Bulgarian split-squat? [youtube=http://www.youtube.com/watch?v=6s_70Nm3Nw4] BUY-IN: Ladders Strength: Bulgarian Split Squats 3 x 10 each leg 30 Banded Good Mornings after each

Dynamic Duo Open Competition/HOPE event this Saturday! Find yourself a partner of the opposite sex, pick some superhero outfits and come ready to rock it on

BUY-IN: 400m Run Burgener WU to teach Power Snatch for the day Endurance: 200m Run 30 WBS 400m Run 20 WBS 800m Run 10 WBS

BUY-IN: 250 m Row 2 Times: 10 PVC Pass Through 10 PVC Good Morning 10 PVC OHS Squat Then Quick Group PVC Work Strength: 3x

Check out this set of max pull-ups! [youtube=http://www.youtube.com/watch?v=K6-YPGPiU-s] BUY-IN: 2 Rounds: 200m Run 15 V-Ups 10 Pull-Ups 5 Inch Worms Strength: 5-3-3-1-1-1 Max Push-Press WOD:  “Nicole”

Coach Renee went on a trip to NOLA and got to rock a really amazing partner WOD- she loved it so much that she has

BUY-IN: 400m Run Scale 10-1: Push-Up/V-Ups Skill: Max Double Unders WOD:  For Time: 25 Hand Stand Push-Up 50 Toe-To-Bar 800m Run 75 PP (75/55) 100

Make sure you are putting your equipment away!  Yesterday after Memorial Day Murph, Christin and Dustin stayed after and cleaned up all the boxes, bands

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.