Happy Birthday to you, Happy Birthday to you, Happy Birthday dear Patrick, Happy Birthday to you! Good luck to Sam Norton who is competing at the CFNE Teen competition this weekend! ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ Up Ladder ] 10 Burpee Pull-ups 15 Kettlebell Swings (70/53) 20 Double-unders then… 20 Burpee Pull-ups 30 Kettlebell Swings 40 Double-unders then… 30 Burpee Pull-ups 45 Kettlebell Swings 60 Double-unders and so on until 30 minutes is up Buy-out: Mobility Competitor’s Notes: Team Training 10:30am. Post scores to comment box below.  Read more

**Through popular demand, the Saturday morning uncoached Team Training will be starting after the 9:15 class at 10:30am starting this week. Hope to see all CrossFit competitors there! ……………………………… WORKOUT Of the DAY: Strength: Front Squat 8.8.8.8. Gymnastics/Olympic Lift: Power Clean 2.2.2.2.2 WOD: [ Drop It ] Power Clean Front Squat Front Rack Lunges Rd 1= 30 reps (135/95) Rd 2= 20 reps (115/75) Rd3= 10 reps (95/55) Buy-out: Strict HSPU 4 sets @ 90% of Max (8-11 reps) Competitor’s Notes: Team Training Saturday 10:30am. Post scores to comment box below.  Read more

Have you heard about the CrossFit EXP Muscle-Up Club? To earn a T-Shirt get your muscle-up on video and post it to our CrossFit EXP Facebook Page! **Through popular demand, the Saturday morning uncoached Team Training will be starting after the 9:15 class at 10:30am starting this week. Hope to see all CrossFit competitors there! ……………………………… WORKOUT Of the DAY: Strength: Deadlift 8.8.8.8. Gymnastics/Olympic Lift: Dip 4 sets @ 90% of max SS DL & Dip on 3 min WOD: [ Purify ] 3 Rounds 1 minute of Max Push Ups 30 seconds rest 1 minute of Max K2E 30 seconds rest 1 minute of Max Calories on the Rower 30 seconds rest Buy-out: Choose: A, B OR C A) accumulate 10 (as few sets as possible) Skin the Cats B) accumulate 10 (as few sets as possible) Hanging ball ups C) 3×10 Band Lat pull downs SS w/ 3×20...Read more

Congrats to Sam and his family on their new addition: Dominic Cole Eck, 8lbs, 8oz. **Through popular demand, the Saturday morning uncoached Team Training will be starting after the 9:15 class at 10:30am starting this week. Hope to see all CrossFit competitors there! ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ Partnered Deck of Cards ] Spades= DB Push Press (30/20) Clubs= Burpees Hearts= Box Jumps (24/20″) Diamonds=KB Upright Rows (70/53) Jokers=500m Row (each) Face Cards & Aces= 10 Buy-out: 20 min Mobility Competitor’s Notes: Rest Day & Mobility Post scores to comment box below.  Read more

Reminders: Next Launch of EXP Kids starts THIS WEEK! Be sure to check out the new times & email [email protected] to sign up! Coach Matt’s 3 Series Nutrition Seminar starts TOMORROW! Aug 7th, 14th & 21st. Sign up HERE (Click on Upcoming Events) Congratulations Colleen! ……………………………… WORKOUT Of the DAY: Strength: Back Squat 8.8.8.8. Gymnastics/Olympic Lift: Snatch Complex: Hips/Knees/Shins 3-4 sets x max load WOD: [ Quadzilla ] 3 Rds: 20 Back Squats (155/105) from floor 40 Ab Mat Sit Ups 10 min cap *Goal of the WOD is to go unbroken Buy-out: SS 3 sets: 20 Hollow Rocks 10 (5/sd) Elevated DB Lunge Competitor’s Notes: WOD: 185/135# Post scores to comment box below.  Read more