CF EXP Co-Ed Throwdown! **REGISTRATION NOW LIVE** RX, Scaled & Masters Divisions Teams of 2 *Teams consist of 1 male and 1 female Competition will consist of 3 guaranteed WODs, 1 floater and a Final WOD. Scaled & Masters Standards: Single Unders Deadlift (185/115) Clean and Jerk (95/65) KBS (53/35) Wall Balls (14/10) Box Jumps or Step Ups (24/20)RX Standards: Double Unders Deadlift (225/155) G2OH (155/105) Wall Balls (20/14) Box Jumps (24/20) No step ups Pullups Thrusters (95/65) Registration Fee: $169/team *No refunds after 9/1/15 REGISTER HERE NOW! WORKOUT OF THE DAY: STRENGTH: 10 mins to establish Max Height Box Jump WOD: [ Poker ] – in teams of 3-4 Burpee V-up KB Swing Box Jump Joker= 500m row L1- 53/35, 24/20 L2/M-44/26, 20/14 L3-35/18, 14/8″ plate Core Buy-Out: rest day Post scores in comments below.Read more

Summer Sale! We are clearing out apparel to make room for new! WORKOUT OF THE DAY: STRENGTH: F Squat 3.3.3.3.3 building WOD: [ Four ] on 4 mins- Run 400m 40 Squats x 3rds, remaining time of each round is rest, record 3 split times L1- 400m run, 40 squats L2/M-300m run, 30 squats L3-200m run, 20 Squats TT-10 F Squats 185/135, MC-155/105 Core Buy-Out:3 x 1min Hover, add wt if needed Post scores in comments below.Read more

Testing Day 2! WORKOUT OF THE DAY: STRENGTH: Max Strict HSPU (1 abmat or less) -or- ME Strict Shoulder Press Men-95 or 65 Women-65 or 45 WOD: [ DT ] 5 rounds of- 12 DL 9 Hang P. cleans 6 Push Jerks 12min Cap TT, MC-155/105, 135/95 L1-155/105 L2/M-115/80 L3-95/55 Core Buy-Out:3 x 1min Superman holds Post scores in comments below.Read more

We are starting our next 6 week cycle and today is OLY TESTING DAY!  Get ready to move some weights and be sure to record your starting scores on the whiteboard! We will also be incorporating a CORE strength buy-out each day.  The goal is to strengthen your mid-line which will help both within your lifting and gymnastics at CrossFit, but also in your every day life.  MAKE the time to fit it in after your workout! WORKOUT OF THE DAY: STRENGTH: Testing Day WOD: [ OLY TOTAL ] 20min to establish 1rm Snatch 20min to establish 1rm Clean & Jerk 45min Cap Core Buy-Out:4 x 20 Strict Abmat sit-ups, rest 1 min between Post scores in comments below.Read more

Happy Father’s Day! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Come join coach Matt for Open Gym 9:15-10:15am. Post scores in comments below.Read more