Chest to bar pull ups with Carl Paoli ……………………………… WORKOUT Of the DAY: Strength: Snatch Complex: Snatch DL to knees + Snatch pull to hips+ Full Snatch (Aim for 80% of 1RM) OTM x10 WOD: [ Downtown ] 10-9-8-7-6-5-4-3-2-1 Squat Snatch (95/65) C2B Pull ups Buy-Out: 4x400m Run on 3 min then Accumulate 2 min L-Sit Team Training: Start training session w/ 10-20 bar muscle ups. If you do not have bar muscle ups, set up box and work on jumping transitions. Post scores to comment box below.  Read more

Little Dragons with their barbells! They’re so lucky to have such a creative coach! ……………………………… WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Reminder of the time change to open gym- 9:15-10:15am Come down to make up a WOD from the week or work on skills & strength Buy-Out: Mobility. Team Training: Rest Day! Post scores to comment box below.  Read more

Announcing the “CrossFit EXP Internal Throwdown” Who: All CF EXP Members of ALL Abilities (No movement standards). Teams of 3-4 mixed genders, Coaches will build teams. What: 1 Day Internal Competition- 3 workouts for all teams + a Final workout for the top 5 teams! When: Saturday September 28th 9am-3pm Where: CrossFit EXP! HOW TO SIGN UP: Write your name on the sign up board at the gym before September 25th and you will be placed on a team Questions? Run them by your coaches 🙂  We hope to see lots of names on that sign up board! ……………………………… WORKOUT Of the DAY: Strength: None. WOD: [ Filthy 50 ] 50 Box jump (24/20ʺ) 50 Jumping pull-ups 50 Kettlebell swings (53/35) 50 Walking Lunge steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (Arch Bodies) 50 Wall ball shots (20/14) to 10′ 50 Burpees 50 Double unders...Read more

Last Call! Jackson’s Snatch Clinic is this coming Sunday 10am-12pm. Sign up HERE to reserve your space. $35/person. Understand the basics of the Set Up position & Positions during the lift Review in detail the Bar path & Landing positions Hands of assessment of your lift Take home skill transfer exercises to do on your own to improve your lift ……………………………… WORKOUT Of the DAY: Strength: 15 min to build up to 2RM C&J. 3-5 sets on 3 min. WOD: [ Life Gaurd ] 3 Rds: 3 Rope Climbs (or 15 pull ups) 6 Squat Clean Thrusters (80% of 2RM C&J) 200m Run 15 min cap Buy-Out: 4 x 25 Hollow Rocks Team Training: Start training session w/ 1-3 M-Ups OTM x10. WOD: Aim for 185/125# for the thrusters. Post scores to comment box below.  Read more

We’ve had some awesome PR’s at the gym lately! Here are a few that were caught on video. Have a video of a PR by you or a friend? Send it to me so we can share your accomplishments! Email: [email protected] Angela’s 1st Muscle-Up!                                    Lauren’s 175# Jerk Jackson’s 295# Jerk **Reminder** Jackson’s Snatch Clinic is this coming Sunday 9/8 from 10am-12pm. Learn more & sign up HERE! ……………………………… WORKOUT Of the DAY: Strength: Snatch Complex OTM x 10: Hang Squat Snatch + Squat Snatch (Aim for 75% of 1RM) WOD: [ Walking on Water ] For time complete: 1000m Row 50 Alt Pistols 200 DUs (400 singles) 12 min cap Buy-Out: 75′ Prowler Pushes 5-7 sets. Light, fast & explosive (sub 10 sec.) Team Training: Follow Class Post scores to comment box below.  Read more