Check out coach Ryan‘s HSPU clinic next Sunday 8/16 from 10:30-12 at CrossFit EXP! He will be teaching the skills to master the HSPU! Re-requisite of 5 toe push-ups. SIGN UP HERE! WORKOUT OF THE DAY: STRENGTH: DL10rm (TEST) WOD: [ Cindy (TEST) ] 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees Buy-Out:3 x 10/side DB Single Leg DeadLift (SLDL), 30sec hang between each set  Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Run 1.5-2 miles or Row 3-4k or Air Dyne 4-5 miles ] Mobility Day 1. LX Ball- 1 min/ side (6mins total) -Shoulder blades -Glutes -Feet 2. Foam Roll- 1 min/ side (11mins) -Calves -Quads -Inner Thigh -IT Band -T-Spine -Lats 3. Lower Body Stretch- 1 min/ side (7mins) -Hip Flexor -Pigeon -Splits -Frog -Calves 4. Upper Body Stretch-1min/ side (8mins) -Banded Lats -Banded Pecs -Banded Internal rotation -Banded Posterior Delt/ Scap Buy-Out: 2 min total hang from a pull-up bar  Read more

WORKOUT OF THE DAY: STRENGTH: Rear stepping Lunge 10.10.10 building WOD: [ Flight ] 15/12 Cal Row 30 Sit ups x 5 Rds (15min cap) L1- 30 sit-ups L2/M- 25 sit-ups L3- 20 sit-ups Core Buy-Out:3 x 12/side Mt Climbers (slow, knee to opposite elbow), 30sec hang between each set  Read more

Congrats to Mark D on recently taking 2nd place in his age group and 49th overall at the BoneFrog Challenge! WORKOUT OF THE DAY: STRENGTH: Bench Press 10rm (TEST) WOD: [ Ferris Wheel ] Run 200m 15 P Jerks x 4 rds on 3 mins (if finish in under 3min= rest) (12mins) L1-95/65 L2/M-75/55 L3-150m, 65/35 Core Buy-Out:3 x 15 Floor Hip Bridges, 30 sec hang between each set  Read more

It’s TESTING WEEK! We are starting our next 6 week cycle focused on strength endurance! Be sure to be in classes this week and post your scores on the whiteboard to refer back to! WORKOUT OF THE DAY: STRENGTH: Front Squat 10rm (TEST) WOD: [ 10’s ] 10 Pull-ups 10 Box Jumps 10 Wall Balls 10min AMRAP L1-24/20″ L2/M-Banded, 20/14″ L3-V-row, 14″/ plate Core Buy-Out: 3 x 10 Strict TTB/KTE/ Roll-ups, rest 1 min  Read more