Making a better front rack. Shoulders & upper back stability. ……………………………… WORKOUT Of the DAY: Strength: Squat Clean + Jerk @ 85% of 1RM: OTMEM x10 WOD: [ Rocky ] 5 FS (185/135) 10 Dips 5 Rds (15 min cap) Buy-Out: Prowler Push: Max load for 50′ out 50′ back. Goal is to move the weight non-stop. Competitor’s Notes: Replace Dips w/ 5 muscle ups/ round. If no m-ups, start class with 20 transitions or 10 spotted muscle- ups. Post scores to comment box below.  Read more

Double unders are a skill that takes practice to learn. Here are a few tips to focus on during practice. Member Testimonial: “I am a 62 year old woman with RA and Fibromyalgia who joined Cross Fit EXP five weeks ago. I do not have a history of doing any exercise on a regular basis, so I knew from day one that CF was going to be a huge challenge for me. The coaches have been absolutely fantastic! They currently modify the exercises for me so even though I may not be accomplishing the same movements as the rest of the class, I’m definitely getting a workout and I am already moving better than I ever thought I could. Although I felt a little intimidated my first day in the Box, I have found everyone to be very friendly and encouraging. It’s a great atmosphere where people can exercise together...Read more

“The mind is weaker than the body; so just imagine what the body could do with the right mindset. Fears and self-doubt can stop an athlete in his or her tracks long before the body quits. Mental fitness is absolutely key to performance, and without it there can be no true optimal performance of any task or skill.” -Katie Chasey Check out the rest of this awesome article The Athletic Mind, Part 1: The Role of Perception in Athletics for some ideas on how we can shift our mindset to be more positive as athletes. Last Saturday was a HUGE day for Sam: 1) He passed his Police exam 2) He strung together 5 Muscle-Ups during team training, A PR! 3) He GOT MARRIED! Congrats on all your accomplishments Sam! Beginners Snatch Clinic w/ Jackson September 8th 10am. Click here for more information & to register! ……………………………… WORKOUT Of the...Read more

Welcome Elements Crew! Some cues for today’s KB Clean & Jerk- Beginners Snatch Clinic w/ Jackson September 8th 10am. Click here for more information & to register! ……………………………… WORKOUT Of the DAY: Strength: 2 FS + 2 Push Jerk x 5 sets on 3 minutes WOD: [ All about the Bell ] 12 minute AMRAP of: 10 KB clean & jerk (left) 24/16kg 15 KB swings 24/16kg 10 KB clean & jerk (right) 24/16kg 15 KB Hi-Pulls 24/16kg Buy-Out: Yolk Carry find max load for 50′ in 5 attempts or under. Competitor’s Notes: Follow class. Post scores to comment box below.  Read more

Beginners Snatch Clinic w/ Jackson September 8th 10am. Click here for more information & to register! ……………………………… WORKOUT Of the DAY: Strength: Snatch Complex: Snatch DL to knees + Snatch pull to hips+ Snatch OTMEM x10 WOD: [ Linear Tabata ] 20 sec on: 10 sec off 8 Rounds Pull Ups Push Ups Air Squats Sit Ups Buy-Out: Accumulate 2 min L-Sit. Competitor’s Notes: 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