Tomorrow we start ROW-VEMBER! Row 100,000 meters by November 30th (that's under 3,500m a day) and log your weekly progress on the white board. You can thank Chris P for this awesome idea!  Ready, Set…ROW! 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

Weekend schedule: Saturday 11/2: NO classes Sunday 11/3: Open Gym 9:15-10:15am Be sure to stop by the gym TODAY from 9am-5pm to cheer on all the teams participating in the CF EXP Fall 4 Some! Kris dragging the tire while Brian checks to see if there's something stuck underneath. Click HERE to find the HEAT ASSIGNMENTS and SCORES for the Fall 4 Some! The first 3 events for the teams: WOD 1: Evans C&J Total (Sponsored by Evans on the Common) 600m Run Clean & Jerk Team Total 8min CAP Entire team must complete 600m run before moving on to establishing Clean & Jerk total of all 4 team members WOD 2: "Embrace the Burpees" (sponsored by LIVE SORE) Guys… 5min AMRAP of BBJ's (24") followed by… Girls…… 5min AMRAP of BBJ's (20") Score equals total reps combined between guys and girls 3A) "Fuel for 4K" (Sponsored by Fuel for Fire) 4K Row...Read more

It's official!  Jenn's MOBILITY CLASS is permanently on the schedule every Saturday from 10:30-11:00am beginning November 9th.  For those of you who have gone the last 2 weeks, share with us your feedback!! Weekend schedule: Friday 11/1: NO 6:30pm Class Saturday 11/2: NO classes Sunday 11/3: Open Gym 9:15-10:15am Be sure to stop by the gym Saturday from 9am-5pm to cheer on all the teams participating in the CF EXP Fall 4 Some! I want to be just like Irene when I grow up…..She's one strong chick! WORKOUT Of the DAY: Strength:   OTM x14 Odd=3-5 Strict/ Wt Pull Ups Even=5 Dips WOD: [ Dead man walking ] 50' DB Walking Lunge (45/30) 10 Burpees 5 Rounds Buy-Out:  50' Yoke Carry 3-5 sets for max load Team Training Notes: Find a partner to spot you through variation of Strict M-Ups for strength. Post scores and comments below.  Read more

HAPPY HALLOWEEN! Wear your best COSTUME for your workout today!  Any bets on who will be the most creative?? Weekend schedule: Friday 11/1: NO 6:30pm Class Saturday 11/2: NO classes Sunday 11/3: Open Gym 9:15-10:15am A blast from the past.  Halloween back in our "FitCamp" days! WORKOUT Of the DAY: Strength: Squat Clean 1.1.1.1.1. WOD: [ OPENS 12.3] 18 min AMRAP: 15 Box jumps (24/20) 12 Push Press (115/75) 9 TTB Compare to 2.16.13 Buy-Out:  Mobility. Team Training Notes: Follow Class. Post scores and comments below.  Read more

Today is the LAST DAY to sign up your team for the CrossFit EXP Fall 4 Some! Pull the trigger, sign up HERE! Weekend schedule: Friday 11/1: NO 6:30pm Class Saturday 11/2: NO classes Sunday 11/3: Open Gym 9:15-10:15am Hover time! WORKOUT Of the DAY: Strength: None. WOD: [ Pair of 7’s] With a partner complete: 7 min AMRAP at each w/ 1min rest between stations Prowler Push (190/100) Calorie Row Wt Sit Ups (53/35) Double Unders Compare to 7.24.13 Buy-Out:  None. Team Training Notes: 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