Congratulations to everyone who raced this past weekend! Kris, Brenda & Mark at the Spartan Fenway Race Matt, Emily & Eric at the Spartan Fenway Race Lorie at Ironman Arizona WORKOUT Of the DAY: Strength:  Complex- for max load: 1 Clean (power or squat) 2 Front Squats 1 Jerk WOD: [ Pull Ahead ] Row 1500m 100 Sit-ups 50 Power Cleans L1: (95/65) L2: (75/55) L3: (65/35) 15 min cap Buy-Out:  Plank Crankers x 3 60sec Plank 30sec Side plank/Side 60sec Superman Team Training:  GHD sit-ups for WOD Post scores and comments below.  Read more

Today is the day! Lorie's IRONMAN!  2.4m Swim- 112m Bike- 26.2m Run Lorie- from all of us at CrossFit EXP, we could not be more proud of you and all your hard work over the past year.  You have been consistent, dedicated and focused!  We send you our good vibes, happy thoughts, prayers, courage, strength & lots of love today as you take on this experiance of a lifetime!  YOU GO GIRL! To track Lorie online and watch live coverage of the event visit  www.IronmanArizona.com She is Bib# 980.   WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Come 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 everyone racing the Spartan Fenway Race Today! Lydia & Joe making easy work of ring push ups. WORKOUT Of the DAY: Strength: None. WOD: [Fine Tuning] With a partner complete 3×8 min AMRAP Rest 4 min between rounds 200M Run Max HSPU (Or Strict DB Shoulder Press) 200M Run Max Burpee 200M Run Max Rope Climbs *conversions= 2 half rope climbs or 3 sit to stand pulls Compare to 5.29.13 Buy-Out:  Mobility Class w/ Jenn @ 10:30am. Team Training:  Strength/ Goat work 8am-9am.  WOD w/ 9:15 class. Post scores and comments below.  Read more

Upcoming Events at CF EXP: Saturday Novemeber 15th – November 30th: Canned Food Drive to support Ginny's Food Pantry. Saturday November 30th: 1/2 Marathon Row to support families in the Philippines affected by the Haiyan Typhoon. Details: Entry fee= $20/person.  Donate online HERE or by cash or check the day of the event. -Individuals row 13.1 miles starting at 7am (12 spots available) -Teams of 4 row 13.1 miles starting at 9am (12 team spots available) Follow the FaceBook Event Page HERE for more details! Linda tackeling KBS during Thursday's WOD.   WORKOUT Of the DAY: Strength: Back Squat 4.4.4.4. SS w/Max strict Pull Ups WOD: [Fine Tuning] 5 FS 10 BS 15 Pull Ups 30 Double Unders (60 singles) x 4 rounds Go as heavy as possible on the FS/BS where you can get all reps unbroken from one to the next. Buy-Out: 500m Row/50 KB Russian Twists,  400m/ 40, 300m/30 , 200m/20, 100m/10....Read more

Upcoming Events at CF EXP: Saturday Novemeber 15th – November 30th: Canned Food Drive to support Ginny's Food Pantry.   Saturday November 30th: 1/2 Marathon Row to support families in the Philippines affected by the Haiyan Typhoon. Details: Entry fee= $20/person.  Donate online HERE or by cash or check the day of the event. -Individuals row 13K starting at 7am (12 spots available) -Teams of 4 row 13K starting at 9am (12 team spots available) Follow the FaceBook Event Page HERE for more details! WORKOUT Of the DAY: Strength: Sumo DL 10.8.6.4.2. WOD: [ Ginny ] 15  min AMRAP: 10 Push Ups (Ring Dips, Ring/Toes, Toes/Knees) 150' Tire Drag (45/25) 20 KBS (70/53, 53/35, 44/26) Buy-Out:  DB Complex: 3×10 Bench Press Bent over Row Team Training:  Level 1. Post scores and comments below.  Read more