Want to be entered in a raffle to win 2 FREE personal training sessions with coach Ryan to learn the muscle up? Here's what you need to do to enter: Video yourself doing 10 STRICT PULL UPS  and 5 STRICT RING DIPS Post your video to Facebook and TAG CrossFit EXP and Ryan Cormier To watch the movements standars, check out coach Ryan's video HERE WORKOUT Of the DAY: STRENGTH: None. WOD: [ Netzer ] Partner Wod, 1 person works at a time- 4 min AMRAPs 1- Prowler 60' shuttle 100/50 (lengths) 2-KTE (reps) 3-60' Shuttle Run (lengths) 4-KB 53/35(reps) 5-Air Dyne (distance) 6-Sandbag get ups (sit to stands) 50/30 (reps) 7-Cal row 8-V-ups (reps) Team Training: Follow class Post in comments below.  Read more

RxBars are made with a passion devoted to ensuring the highest standards of quality.  There are no misleading filler ingredients in our bars — only natural, quality ingredients that provide functional nutrition and satisfy hunger.   Each bar contains no more than 8 ingredients, all of which conform to the standards of the Paleo Diet. They do not contain:  grains, added sugars, gluten, soy, dairy, or any artificial or processed ingredients.  RxBars are as prescribed by nature to give you the proper balance of high quality pure egg white protein, a healthy supply of fats, carbohydrates that are high in fiber, and natural sugars from the fruits themselves. Warming up for Murph WORKOUT Of the DAY: STRENGTH:  Bench Press 10.8.6.4.2.1 Superset with- 20 Hollow Rocks between sets WOD: [ OIL ] 20-15-10 Sumo DL High Pull (SDLHP) Burpee   Team Training: Wod is SDLHP 115/80/ ring dip, females is 2/3 amt of dips (15/10/5) Post in comments below.  Read more

Today is a day in which we are called to remember the heroic sacrifice of those involved in the attacks on our nation on September 11, 2001. Although to some a workout may seem like a small way to honor those who gave their lives on this day, it is a gesture in which we remember and honor all those who died on this day and in service to others.  It is a way in which we put our brief discomforts aside, using them as a way to honor those who can no longer be with us.   WORKOUT Of the DAY: STRENGTH: None. WOD: [ 9/11 Memorial WOD ] 2001m Row THEN: For each of the following 9 movements complete 11 reps: Box Jumps Thrusters Burpee Chest to Bar Pull Ups Cleans Hand Stand Push Ups KB Swings Toes to Bar Deadlifts Push Jerk THEN: 2001m Row (40 min cap)...Read more

From the members: " I have been doing CrossfFt for a month now and although I am new to all this I have already seen changes in my overall health. I had back problems that no doctor could find anything wrong but since I started CrossfFit I feel stronger and have almost no back pain. I have more energy and am motivated to eat cleaner because I feel overall so much better. I look forward to every class. The trainers are the best- they are so motivating and ALWAYS helpful."  – Patty Rhi WORKOUT Of the DAY: STRENGTH:  DL 10.8.6.4.2.1 WOD: [ Spealler Special ] 400m run 50 air squats x 4 rds   Team Training: Follow class Post in comments below.  Read more

"Thank you" From Kylee's Kare Kits for Kidz: "Thank you to Crossfit EXP for organizing a 2K Fundraiser for Kylee's Kare Kits for Kidz on Saturday, September 7th. We greatly appreciate the generosity of the members and staff.They raised $825 and also collected food for the kare kits! We are grateful for your support of our mission to feed the children within our community!!" WORKOUT Of the DAY: STRENGTH: OTMEM 3-5 Strict Pull-ups x 10min WOD: [ TABATA ] Row (cals) Push-up (knees/ toes) V-Row (knees bent or straight) Sit-up 1 min rest between exercises Team Training:  M-up otmem, Dips for Push-ups, CTB for v rows, pick a number you think you can stick with. Post in comments below.  Read more