1. Tuesday Monday August 7th, 2018

    All MOMS MAY BREATH. SCHOOL IS MERELY 6 DAYS AWAY! TWo fer TUESDAYS! 3 minute Cycle AMRAP 15 DB PP 20/35# 5 TIRE FLIPS 20 STEPS WALKING LUMGE WITH DB DO THIS OUTSIDE IF POSSIBLE! SWITCH EVERY 3 MINUTES FOR 30 MINUTES! COUNT ALL ROUNDS AND REPS! WINNING TEAM GETS TWO FREE BOOST DRINKS!…Read More

  2. Freaky Friday August 2nd, 2018

    HAPPY BIRTHDAY ALLISON! SPECIAL WOD 1776 FOR YOU BABY! 25 MIN AMRAP,ONE WORKING AT A TIME, PAIRS OF 2 17 DB Snatch 55/70 76 AIR Squats BUY IN/BUY OUT 2 MIN MAX BURPEES BOTH TIMES…Read More

  3. Thursday August 2nd, 2018

    Thirsty Thursday 6 Amrap 10 KB SDLHP 24/32 kg 10 Steps KB Right Shoulder Carry with Walking Lunge 16/24 kg 10 Pushups 10 KB Left Shoulder Carry with Walking Lunge Rest 1 minute 12 min Amrap 200m run 15 KB Swings 16/24 KB 15 Box Jumps 20/24 inches…Read More

  4. Wednesday August 1st, 2018

    NEVER FEAR, WEIGHTING WEDNESDAY IS HERE! CROSSFIT TOTAL IS BACK! 1. MAX DL 2. Max BACKSQUAT 3. MAX CHEST PRESS 10 MIN CAP ON EACH MOVEMENT!…Read More

  5. Tuesday July 31st, 2018

    Two fer Tuesday 100 Pushups 90 Power Cleans 100/150# 80 Burpees 400m Partner Carry, switch as needed 100m OH Walking Lunge 25/45# Plate, switch as needed…Read More

  6. Monday July 30th, 2018

    MONDAY MADNESS 1. TEN MINUTES TO FIND A HEAVY 2 REP MAX DL 2/3, that's 2 reps for 3 sets. 2. "HEAVY HELEN" 400M RUN 21 KB Swings 24/32 KG 12 CTB PULLUPS…Read More

  7. How Mindset Can Make or Break Your Training

    While many variables contribute to your athletic training, mindset is one that often gets little respect but is one of the biggest players when it comes to results. The sentiment that everything begins in the mind is not only spot on, but cultivates the framework of what our training routine can acc…Read More

  8. Wednesday July 26th, 2018

    Weightlifting Wednesday is here! 1. BackSquat-Work up to a heavy 2-2-2-1- 1-10 2. Hang Cleans into a Front Squat 3-3-2- 2-1-1 3. Box Jump for heigth! No running into it. 40 min cap on all work combined. Faster is better, as long as your warming up and working towards a heavy load.…Read More

  9. Tuesday July 24th, 2018

    HAPPY BIRTHDAY DANIEL! NO DUBS TODAY TEAMS OF 2 20 MIN AMRAP 8 DL 155/205 8 DB STEP-UPS 20/24 10 WALLBALLS 14/20# 10FT ONE ATHLETE WORKS WHILE THE OTHER HOLDS A PLANK ONE MINUTE OR DOES SUPERMANS FOR ONE MIN, SWITCH EVERY MINUTE, ATHLETE STARTS WHERE THE OTHER PERSON LEFT OFF.…Read More