Welcome Elements graduates! Joey, Lisa, Meredith, Stephanie and Carolyn        WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Come by to make up a WOD from the week or work on a strength or skill. Buy-Out:  None. Team Training: Rest Day. Post scores and comments below.  Read more

GOOD LUCK to our Ladies competing this weekend!  Wear your EXP swag and come by CrossFit Reclamation to cheer them on!  First heat starts at 9:00am.  Directions from CF EXP can be found HERE.          No Baby Leave The StockingsOn! WORKOUT Of the DAY: Strength: None. WOD: [ Partnered “Jack” ] Complete 1 round, then tag your partner and they complete 1 round. 10 Push press 10 KB Swings 10 Box jumps 7 Rds Each L1: PP (115/75)/ KBS (53/35)/ BJ (24/20") L2: PP (95/65)/ KBS (44/26)/ BJ (24/20") L3: PP (75/55)/ KBS (35/18)/ BJ (20/14") Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber...Read more

Reminder: Decem-Burpee Toys are due by Sunday December 8th!  Please drop them off in the bins in the lobby. Steve H has some ups! Kipping Toes-To-Bar:   WORKOUT Of the DAY: Strength: Power Clean 3.3.3.3. (Practice TTB/K2E efficient Kip between sets) WOD: [ OPENS 11.5 ] 20 min AMRAP 5 Power cleans (145lbs / 100) 10 Toes to bar 15 Wall balls (20# to 10' target/ 10# to 9') Buy-Out:  Plank Crankers x 3 Rds 60 Sec Hover 30 Sec Side Plank L+R 60 Sec Superman Team Training: Max set Ring Muscle-Ups between strength sets. Post scores and comments below.  Read more

Split Jerk technique with Coach Burgener: Mark D racing Spartan Fenway WORKOUT Of the DAY: Strength: Split Jerk 1.1.1.1.1. WOD: [ Gelbot ] 400m Run 25 Push Ups x4 Rounds (16 min cap) Buy-Out:  Row 2K Team Training: Follow Class. Post scores and comments below.  Read more

Guess who???   CF EXP Knee Socks are ORDERED and will be in by the end of this week!  Sign your name on the sheet at the gym to reserve yours!   WORKOUT Of the DAY: Strength: None. WOD: [ On the Ball ] With a partner, complete the following, 1 Person works at a time.  Team chooses order, once you start a task, you must complete it before moving on. 100 Bosu Ball Plyo Lunges 200 PB Leg  Curls 300 Double Unders (600 singles) 400m Farmers Carry (45/30) (25 min cap) Buy-Out:  None. Team Training: Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns. Post scores and comments below.  Read more