An excert from a great book "It Starts with Food."  Lets lift something heavy today! 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: Deadlift 8.6.4.2 WOD: [ Time to Pull ] 4 Rounds (1 Round=3 Min): 30 Sit Ups 20 Pull Ups 10 Deadlifts Remaining time in that 3 min=Max Meters on the Rower Rest for exactly 3 min L1: BW Pull Ups/ DL (225/155) L2: 15 Banded Pull Ups/ DL (185/135) L3: 15 Jumping Pull Ups/ DL (135/95) Buy-Out:  Banded Pull Aparts 3x 15-20 Team Training: 3-5 Bar Muscle-Ups between strength sets.  WOD: DL (275/185) Post scores and comments below.  Read more

Welcome to Decem-Burpee! Yup, that's right- December is all about the Burpees!!! Here's how it works: Bring in a children's toy ($10-$20 Value) to EXP to donate to the Ginny's Toy Drive between Dec 1st-Dec 8th Sign your name up on the whiteboard Complete 2,500 Burpees in the "25 Days of Christmas" (100 Burpees/Day) Our studio goal is to complete 100,000 Burpees (thats 40 people completing 2,500 burpees each) Any burpees we do in class such as the warm-up, WOD or buy-out will count towards your total! 3.2.1….GO! Kris T hitting back squats. We have about 12 ladies heading to CrossFit Reclamation on Saturday to compete at the "No Baby Leave The Stockings On" competition! Today we are going to be running through one of the WODs. Below is a video on all the movement standards for the weekend. If you are competing, be sure to review these and ask a...Read more

Row-Vember was very successful!  Not only did we have a good handful of members reach their 100,000 meter goal, we also had a fun 1/2 Marathon Row event and were able to raise $1,600 to send to the victims affected by the typhoon in the Philippines.  Congratulations to everyone who participated! So what’s next you may ask??? Decem-Burpee! Yup, that's right- December is all about the Burpees!!! Here's how it works: Bring in a children's toy ($10-$20 Value) to EXP to donate to the Ginny's Toy Drive between Dec 1st-Dec 8th Sign your name up on the whiteboard Complete 2,500 Burpees in the "25 Days of Christmas" (100 Burpees/Day) Our studio goal is to complete 100,000 Burpees (that’s 40 people completing 2,500 burpees each) Any burpees we do in class such as the warm-up, WOD or buy-out will count towards your total! 3.2.1….GO!   Gary being cheered on by his girls...Read more

Come Support the members at CF EXP completing the 1/2 Marathon Row today! (That's 21,097 meters for you math folks!!!) Individuals Heat 7:00am Team Heat 9:00am Entry fee= $20/person.  You may donate online HERE or by cash or check the day of.  100% of the money raised will go directly to Action Against Hunger, an organization supporting victims of the recent Typhoon in the Philippines by delivering safe drinking water and water purification kits, supplies for latrine construction, power generators, and emergency relief kits to provide displaced families with soap, blankets, and other much-needed essentials Today is also the last day to bring in canned goods which will be donated to GINNY'S FOOD PANTRY. Kendra & Melissa have been putting in lots of extra work to reach their 100,000 meter goal each! WORKOUT Of the DAY: Strength: None. WOD: [ 1/2 Marathon Row ] 21,097 meters Individuals will row the total distance...Read more

Thanksgiving Week Schedule: Friday: 9:15AM "Un-Stuffathon" (no other classes) Saturday: 1/2 Marathon Row! (no classes) Sunday: Open Gym 9:15-10:15 per usual Kim's Box Squats Some motivation to come burn off those Thanksgiving calories! WORKOUT Of the DAY: Strength: None. WOD: [ Un-Stuffathon ] In a team of 4 complete the following tasks: 3 mile Sandbag run (15 laps) 150 Burpees 200 KBS (70/53) 250 Pull-Ups The sandbag can be moving at all times.  During the 3 movements inside, 1 person works at a time.  The work can be broken up in any order. Buy-Out:  None. Post scores and comments below.  Read more