Join the fun at the 2016 Miles for Myles Race! There’s something for everyone in the family! Kids Ride 11am 1 Mile Fun Run 12:00 5K Run 12:30 5K Walk 12:35 WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read more

CrossFit EXP’s Barbells for Boobs is TODAY!  The fun starts at 9am!  You will be able to sign up for heats every 10 minutes beginning at 9:15am.  Friends and family are welcome to join in the fun or come be a supporter!  Be sure to make a donation online in advance or by cash or check at the door.  WEAR YOUR PINK! *As a reminder- please do not park in our neighbors spots.  Overflow parking is available around the back side of the building. Today we remember and honor an amazing women, we love you Cheri! <3 WORKOUT OF THE DAY: STRENGTH: None. WOD: [ GRACE ] 30 Clean & Jerks for Time   Read more

WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.4.3.2.1 WOD: [ 12min AMRAP ] 15 Wall Balls 12 Push-ups 9 TTBs L1-20/14 to 10′, TTB L2/M-14/10 to 9′, incline push up, KTE L3-row 800m, 10/6 to 8′, knee push-up, knee raise Core Buy-Out: A) 4 x Ab 40 on the PB- “Ab 40″= 10 Crunches 10 L side Crunches 10 R Side Crunches 10 Crunches -EVERY REP done with a 1sec hold on top of each rep B) 3 x 35sec HS hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Jerry ] Run 1 mile Row 2,000m Run 1 mile 30min Cap L1- 5 laps, 2000m, 5 laps L2/ M- 4 laps, 1800m, 4 laps L3-3 laps, 1500m, 3 laps Core Buy-Out: 1min Hover 30sec Side plank 30sec other side Plank 30 sec Superman 30sec rest x 3 RdsRead more

WORKOUT OF THE DAY: STRENGTH: Clean 5.4.3.2.1 building WOD: [ Attack ] 3 F Squats 4 Lateral Bar burpees x 10 rds 12min Cap L1-185/135 L2/M-115/80 L3-65/45, no bound over bar Core Buy-Out: A) 4 x 15DB Row, heavier then 2 weeks ago B) 4x35sec HS hold between each setRead more