You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP Coach Olivia showing us "fast elbows" About Today's WOD: The Secret Service Snatch Test The Secret Service Snatch Test (SSST) is used in the selection process of Secret Service agents and to test agents’ fitness proficiency throughout their careers. The rules are simple, perform as many kettlebell snatches in 10 minutes as possible.  The “prescribed” weight for men is 24kg (53#) and 12k (26#) for women.  You may switch hands as often as you like, set the kettlebell as often and for as long as you like, but your score is the total sum of snatches performed in the 10 minute period.  Check out the Fitness You Can Use...Read more

You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP The CrossFit Games start this week!! Click HERE to check out this year's event schedule.  You can watch the events streaming LIVE at www.Games.CrossFit.com WORKOUT Of the DAY STRENGTH: Back Stepping Back Rack Lunge 10.10.10.10.10 SS w/ 20 Hollow Rocks WOD: [ Speed Racer ] 5 FS 5 Lateral Burpees X 10 rds Team Training: Follow class Post in comments below.      Read more

RUNNERS USE CAUTION! We love being able to run during our workouts at CrossFit EXP.  When sending members out for running workouts, safety is our number 1 priority.  Effective immediately, please follow these guidelines when heading out for your run: Always run counter clockwise If there is a delivery truck in motion around you, move to the OUTSIDE perimeter of the parking lot and let them pass NEVER pass between the building and a truck (especially one backing up) Use caution when taking corners and watch for incoming traffic Be aware of vehicles backing out of parking spots, you may be running in their blind spot PARKING NOTICE: Please be courteous to our neighbor's labeled parking spots in front of their doors.  DO NOT park in these.  You may park in any of the spaces in front of the road along with the overflow parking out back.  If you do...Read more

ROOSTERS rocking their new shirts! "Just sleep faster"-Arnold WORKOUT Of the DAY STRENGTH: L- Sit max on 2 min x5 WOD: [ Angie ] Pull ups Push-ups Sit ups Air squats L1: 100 reps each L2: 80 reps each L3: 60 reps each Team Training: follow class Post in comments below.      Read more

Congrats to Sam N for joining the Muscle-Up club! WORKOUT Of the DAY STRENGTH: C&J 1RM (20 min) WOD: [ Choco ] 5 DL 7 Box Jumps 9 min AMRAP Class: BW DL/ High BJ (jump up step down) Team Training: 1.5xBW, 30/24 BJ Post in comments below.      Read more