WOD: 2 Rounds (2 min rest between) 200m Weighted Run (45/25) Max Push-ups (without putting your knees on the ground) 5 min Rest 21 – 15 – 9 Front Squat (135/95) HSPU KB Swing (1.5pd/1pd) [youtube=http://www.youtube.com/watch?v=y4BPuu4bP6Y]

If you have yet to see this video on  You Tube, please go watch it!  Once you fall in love with CrossFit, you will love this movie clip.  You can’t truly enjoy something unless you can make fun of yourself right?!  “2 CrossFitters, One Chalk Bucket” Part 1 and 2. Lift: 3 x 3 Deadlift

I’m sure everyone had a great Easter weekend, hopefully with family or friends, probably drank a lot of wine or beer and ate just enormous amounts of food.  Right?  It’s a holiday weekend, you’ve got to splurge!  Well, just for that we did this today.  Get you back on track and start the week off

It was warm and muggy today, and it made the workouts that much harder.  Like training in a sauna or hotub.  But, its a good sign because summer is on its way!  Warm weather, bright sun, baked skin all of it!  The beginner class today was great as well.  A great showing and a hard-working class!  We

In honor of the day that Jesus resurrected, we are going to be attempting the “Jesus WOD.”  The numbers 3, 7, 11 and 14 will be included in the WOD in honor of Jesus and as you can guess, is going to make you feel as worn-down as possible by the end.  Here it is ladies

The majority of people look at the gym or working out as a place to change their physical appearance.  They focus on movements that will only change that, and sometime even do movements and exercises that can severely injury them.  In CrossFit, that desire to have a great appearance maybe on the minds of a few,

CrossFit Elements Classes are vital for optimal performance or to just be able to finish a WOD.  We go through all the exercises and movements that are required for CrossFit WOD’s and help correct each movement to make sure we can get the most out of your body all while being safe and under control.  If you haven’t

As a CrossFitter, you know that the Concept 2 Indoor Rower plays a large part in your training regimen, and having the proper rowing technique makes all the difference on your row times as well as what you get out of rowing. Take a look at the excerpt below from the CrossFit Journal a few years back. 

WOD: 3RFT 21 KB Swing (1.5pd/1pd) 21 Ring Dips 21 Sit-ups 5min Rest Tabata Squats

Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting…While Olympic-style lifts have long been employed by traditional power athletes such as football players, sprinters and wrestlers, Strength and Conditioning Specialists are incorporating theses exercises into more and more sport-specific routines. Lifts such as power cleans