Kait, Christy, Sarah & Pat ​​WORKOUT Of the DAY STRENGTH: Weighted Step Up 5.5.5.5.5. per side WOD: [ Oscar ] 30-20-10 BJ Wall Balls Calorie Row L1: 24/20", 20/14# to 10' L2: 24/20", 20/14# to 9' L3: 20/14", 14/10# to 9' Team Training: WB: 30/20, BJ: 30/24" Mobility Squat: 30 minutes Post in comments below.    Read more

This is community! ​​WORKOUT Of the DAY STRENGTH: C&J 1.1.1.1.1. (18 min) WOD: [ Tronics ] 5 DL 10 Lateral Burpees 15 Pull Ups 15 min AMRAP L1: 225/155 L2: 185/135 L3: 135/95 Team Training: WOD: 3 M-Ups/ 5 DL (275/185)/ 10 Lateral Burpees Mobility Squat: 29 minutes Post in comments below.    Read more

Summer is coming! Do you have a friend or family member who has been talking to you about wanting to try out CrossFit or Bootcamp? Here's the perfect opportunity for them! Five or Ten day punch pass to CrossFit and Bootcamp classes for just $29/$49! (Valid for new members only.)  These would also make a great gift for a friend!!  Check out the deal on Living Social below! The guys: Jay, Brian & Matt If you've talked to any of the members who participated in coach Ryan's Oly Clinic, you probably hear how successful it was!  Coach Ryan is looking to host another awesome clinic.  Interested?  Complete his survey HERE so he can learn more about what YOU want! ​​WORKOUT Of the DAY STRENGTH: None. WOD: [ Partner Intervals ] Run 1 mile x 2 Row 2k x 2 then- With 1 person working at a time complete the following core routine: 100 Russian Twists...Read more

What a GREAT weekend at CrossFit EXP! We are so proud to have such a supportive community!  With everyone's donations, we were able to raise $1000 for the Wounded Warrior Project.  If you would like to order a MURPH T-Shirt, please fill out the order form HERE. If you've talked to any of the members who participated in coach Ryan's Oly Clinic, you probably hear how successful it was!  Coach Ryan is looking to host another awesome clinic.  Interested?  Complete his survey HERE so he can learn more about what YOU want! ​​WORKOUT Of the DAY STRENGTH: Back Squat 3.3.3.3.3. SS w/ 8-10 Vertical Ring Rows (20 min) WOD: [ Helium ] 50' DB Lunge 10 Renegade Rows/Sd x6 Rds (12 min cap) L1- 45/30 L2- 35/20 L3- 20/12 Team Training: 55/40 Mobility Squat: 27 minutes Post in comments below.    Read more

MONDAY'S HOLIDAY SCHEDULE: 8:00 & 9:15AM CLASSES ONLY ​​WORKOUT Of the DAY STRENGTH: NA WOD: [ HONOR ] Teams of 4-.  1 Person works at a time.  Run 200m as a team 100 KBS while Team member A does 100 Sit ups Run 200m as a team 100 Hang Power Cleans while Team member B does 100 Sit ups Run 200m as a team  100 Box Jumps (20") while Team member C does 100 Sit ups Run 200m as a team 100 Push Jerks while Team member D does 100 Sit ups Run 200m as a team Team Row 250m each- relay style L1: KBS (53/35), Bar (95/65) L2: KBS (44/26), Bar (75/55) L3: KBS (35/18), Bar (65/45)  Team Training: Follow class Mobility May Squat Challenge: 26 minutes Post in comments below.    Read more