Today was absolutely amazing!  Some crazy numbers were posted and people shocked even themselves!  There will be the final results up tomorrow on how some people did. CrossFit Total 1 Rep Max Shoulder Press 1 Rep Max Back Squat 1 Rep Max Deadlift WOD: 20min AMRAP 20 Wall Ball Shots (20/14) 20 Push-ups 20 Slam

Don’t forget we are doing CrossFit Total over the next two days, so make sure you get in here!  There will also be a WOD posted for both days (the same WOD both days) for you to do instead of the CFT. The Rock N’ Roll 1/2 and Full Marathon is this upcoming Sunday and

This Tuesday and Wednesday we will measuring our CrossFit Totals (CFT). It is a combined total weight of your 1 rep max (1RM) of Shoulder Press, Back Squat and Deadlift. It has been about 3 months since our last one, so those of you who were here for that, come and find out what has

You have probably seen these two around all the time.  I think they sort of live here coming 5-6 days a week.  They have both made tremendous gains and have grown substantially since they joined months ago.  I wanted to give them a personal congratulations on passing the BAR Exam!  They studied like crazy for

The greatest 7 year old ever [youtube=http://www.youtube.com/watch?v=k4hAseD6bXQ] [youtube=http://www.youtube.com/watch?v=b6QE1Qcm-IE&feature=related] BUY-IN: 400m Run Fence Drills 3 x 8 RHC WOD A: “Karen” (15min) 150 Wall Ball Shots (20/14) For Time *5min Rest WOD B: Burpee “Annie” (15min) 50 – 40 – 30 – 20 – 10 (Double Unders & Sit-ups) 2      4      6      8      10    (Burpees)

Now that our new racks have finally arrived, we are putting them to use!  Don’t be shocked if we are using them for while to “break them in.” **Also, check out the new tab above “Paleo Meal of The Day!”  It will be updated with new meals for you to try.  Now you have no

BUY-IN: 25 – Jacks/Squats/Seals (8 Dropbacks each)/25 Good Mornings 15 – Baby Squats #1 WOD: 5 RFT (15min) 40 Air Squats Max Double Unders (2 attempts) #2 WOD: 10in AMRAP 12 KB Swings (24/16kg) 8 Pull-ups 3 Tuck Jumps CASH-OUT: 3 Rounds 8 Left Leg V-ups 8 Right Leg V-ups 8 V-ups 8 Tucks 8

I hope everyone had a great Halloween weekend! We have been open and running for about 7 months now and with the Holidays coming up, I know people want to really work hard to stay in shape for the new year and have their new years resolutions.  So, to help with that we have started

BUY-IN: Random. WOD: 5min AMRAP Wall Ball Shots (20/14) with teammate *if ball every touches the ground, 25 Burpees immediately* “Tabata This and That” :20 on / :10 off for 8 rounds (2min rest between exercises) Squats Pull-ups Sit-ups Push-ups CASH-OUT: Rope Climbers [youtube=http://www.youtube.com/watch?v=b4e-dp97Jfc] **I want you to watch this video.  Annie is on the

BUY-IN: Jump Rope Work 25 Squats 25 Good Mornings WOD: #1 – 3min AMRAP of Deadlift Men – 275/225/185/155 Women – 185/135/95/75 *Working for total load lifted* #2 – 10min AMRAP 15 Thrusters @ 45lb 5 HSPU #3 – 33 Burpee Test **We usually test this at the beginning of the day.  Push yourself and