Tim Childers from Trigger Point Performance takes us through a series of quick exercises to help loosen up and mobilize the calves.   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: Deadlift 6.6.6.6.6. Gymnastics/Olympic Lift: Dip 3x 90% (8-11 reps) SS DL & Dip on 3 min. WOD: [ Briggs ] 1200M run 21-15-9 of: TTB Dip 150′ tire drag  (70/45) 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/ 3×10 Good Morning Competitor’s Notes: 7am Saturday morning Competitor’s...Read more

Coach Matt Ettinger will be hosting a 3 Part Nutrition Seminar Wednesday Nights 7:30-8:30pm August 7th, 14th & 21st Seminar Topics: 1. Aug 7th: Preventing Chronic Disease 2. Aug 14th: 10 Things You Should Know About The Food Industry 3. Aug 21st: Eating to Maximize Performance Each seminar will be $15 or $30 for all three! You can sign up HERE (click on Upcoming events) Workshop is open to the public so bring a friend! Email [email protected] with any questions What is “High Intensity?” 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   ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ High Intensity ] Complete the following Solo- 10 min AMRAP: 10 MB sit ups (20/14) 10 Wall Balls (20/14 o 10′) Rest...Read more

Are you interested in competing in the sport of CrossFit? If so, join the coaches this Saturday August 3rd at 7:00am for a meeting to discuss Programming goals & CF EXP’s Training plan to get you there! Uncoached Workout immediately following meeting. Reminder: Next Launch of EXP Kids starts next week! Be sure to check out the new times & email [email protected] to sign up! ……………………………… WORKOUT Of the DAY: Strength: Back Squat 6.6.6.6.6. Gymnastics/Olympic Lift: Squat Snatch 1.1.1.1.1. WOD: [ Single Sided ] 5 Rds: 20 Double Unders 10 Pistols Alt (or 2x A squats) 10 DB Snatches Alt (50/30) 10 min cap Buy-out: SS 3 sets: 20 Hollow Rocks 10 (5/sd) DB Lunge Alt Competitor’s Notes: 7am Saturday morning Competitor’s WODS start next Saturday 8.3.13 Post scores to comment box below.  Read more

Our next launch for EXP Kids starts NEXT WEEK! -Check out the new times below- Email [email protected] to Register    Read more

EXP Kids Launch 2 will be starting up NEXT WEEK! Email [email protected] to sign up! Check out the NEW times for the kiddos: August 5th-August 30th Firebreathers (Ages 8-13) Monday & Wednesday 4:00-5:00pm Little Dragons (Ages 3-7) Tuesday & Thursday 4:00-5:00pm ……………………………… WORKOUT Of the DAY: Strength: Bench Press 6.6.6.6.6. Gymnastics/Olympic Lift: Strict Pull Ups 3 sets @ 90% (8-11 reps) WOD: [ Wheel House ] 3 Rds: 400m Run 20 Pull Ups 10 HSPU *goal to get HSPU and Pull-ups UB Buy-out: BB Complex: 3×10 BB Strict Shoulder Press BB Bent over Row Competitor’s Notes: Start training session w/ Muscle Ups 1-3 reps OTM x10. 7am Saturday morning Competitor’s WODS start next Saturday 8.3.13 Post scores to comment box below.  Read more