Today’s WOD is a repeat of the CrossFit Games Individual event from 2007 and 2013!  Check out these recaps of this year’s performances.   Pretty cool to see how we all stack up against the best! Reminders: Next Launch of EXP Kids starts TODAY! Be sure to check out the new times & email [email protected] to sign up! Coach Matt’s 3 Series Nutrition Seminar Aug 7th, 14th & 21st. Sign up HERE (Click on Upcoming Events) ……………………………… WORKOUT Of the DAY: Strength: Bench Press 8.8.8.8. Gymnastics/Olympic Lift: Strict Pull Ups 4 sets @ 90% of Max (8-11 reps) SS Bench & Pull Ups on 3 min WOD: [ 2007 ] Row 1 K Five rounds of: 25 Pull-ups 7 Push jerks (135/85) Level 1: 15 Pull Ups/ PJ (75/55) Level 2: 20 Pull Ups/ PJ (115/75) Level 3: RX 18 min cap *Goal of the WOD is to just move! No...Read more

CrossFit EXP Fall 4Some Saturday November 2nd 9:00am 2 Females/ 2 Males 40 Team spots 3 WODS for all + 2 Cuts *Choose 1 Team leader to sign up team* Movements Requirements for the 1st 3 WODS: 1 Male/1 Female from your team should be able to meet the following standards: Body Weight Pull Up, C&J 155/105, OHS 95/65, BJ 30/24″ SIGN UP HERE! Be sure to share with your friends & other gyms- This event is open to the public! Follow the event updates on our FaceBook Page!  Read more

Theresa, Michelle & Tasha doing some work at the track (and having a little fun!) These girls brighten up the 5:15am class for all, we love having you ladies as part of our EXP Family! Next Launch of EXP Kids starts next week! Be sure to check out the new times & email [email protected] to sign up! Coach Matt’s 3 Series Nutrition Seminar Aug 7th, 14th & 21st. Sign up HERE (Click on Upcoming Events) ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ OPEN GYM ] Open Gym 8:30-10:30 Come down to make up a missed WOD or to spend some time on focus work for your goats. Buy-out: Mobility. Competitor’s Notes: Rest & Mobility. Post scores to comment box below.  Read more

Are you interested in competing in the sport of CrossFit? If so, join the coaches 7am TODAY for a meeting to discuss Programming goals & CF EXP’s Training plan to get you there! Uncoached Workout immediately following meeting. Post captions to comments… Reminders: Next Launch of EXP Kids starts next week! Be sure to check out the new times & email [email protected] to sign up! Coach Matt’s 3 Series Nutrition Seminar Aug 7th, 14th & 21st. Sign up HERE (Click on Upcoming Events) ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ Run Away ] In a TEAM of 2 complete each as a 6 min AMRAP. 2 min rest between rounds. 1 partner runs 200m while the other accumulates as many reps as possible. Rope Climb Calorie Row 75′ Farmers Carry (53/70) Burpee Box Jump (24/20ʺ) Buy-out: Mobility. Competitor’s Notes: 7am Saturday morning Competitor’s WODS starts...Read more

Coach Lauren put together a super fun obstacle course for the kiddos yesterday! Reminders: Next Launch of EXP Kids starts next week! Be sure to check out the new times & email [email protected] to sign up! Saturday Aug 3rd 7:00am: Competitors Meeting & Uncoached Workout Coach Matt’s 3 Series Nutrition Seminar Aug 7th, 14th & 21st. Sign up HERE (Click on Upcoming Events) ……………………………… WORKOUT Of the DAY: Strength: Front Squat 6.6.6.6.6. Gymnastics/Olympic Lift: Squat Clean Thruster 1.1.1.1.1. WOD: [ Clean House ] Double KB Squat Clean Thruster (53/35) 1 min max reps, 1 min rest x 7 rounds Buy-out: Strict HSPU 3 sets @ 90% (8-11 reps) Competitor’s Notes: Goal for WOD= 10+/round. 7am Saturday morning Competitor’s WODS starts TOMORROW Saturday 8.3.13. Post scores to comment box below.  Read more