1. Friday January 4th, 2018

    EMOM 16 min Odd: 2 Power Clean 80% Max Even: 30 Dubs Rest 2 minutes EMOM 6 min Odd: 1 Rope Climb Even: 7 Burpees with a 1 ft. Jump…Read More

  2. Wednesday January 3rd, 2018

    Weightlifting Wednesday is here! 1. Find a heavy Thruster for a one rep heavy 2. Romanian DL find a heavy 3 rep, then do 3x5 3.  Behind the neck jerk 5x3, it should hit below your neck in your trap area      …Read More

  3. Tuesday January 2nd, 2018

    Happy New Year! Today is the first day of your year to make goals happen. What's your goal? Think about it. "Murph" Solo or groups of 2! If solo do all the work! If paired up both run the mile both times. 1 mile run 100 Pullups 200 Pushups 300 Squats 1 mile run…Read More

  4. Friday December 29th, 2017

    New Year's Eve Bash at our house, get address from Ed and bring a dish of you want to! "Girlfriend Friday"  Annie meets Randy "Annie" 59-40-30-20-10 Dubs Abmat Sit-Ups 2 minute rest followed by: "Randy" 75 Power Snatch 55/75# 10 Min cap on "Randy"  …Read More

  5. Crossfit in the New Year

    As the new year approaches, new intentions and goals are being formulated and set in anticipation. If you’re curious about Crossfit and want a better understanding before you sign up for your first class, we’ll cover beginner Crossfit information here! Crossfit explained Beginning a new exercise…Read More

  6. Thursday December 28th, 2017

    We are hosting a New Year's Eve Bash if anyone would like to join us! Bring a dish if you can or just come on! Ask Ed for address. 2 RFT 400m run 15 OH Squats 65/95# 15 HSPU 200m run 15 SDLHP 65/95# 15 Hollow Rocks…Read More

  7. Wednesday December 27th, 2017

    Weightlifting Wednesday is here! 1. MAX CLEAN, work up to it then deload deload and hit 3-3 2. Deadlift 5-5, 3-3-1 3. Strict Shoulder Press 3-3 4. 30 Strict Pullups use band if necessary…Read More