**Reminder** Grill N Chill tonight SUNDAY 5-8pm where we will be streaming the CF Games finals LIVE from the gym! Bring a dish & beverages, hope to see you there! Congratulations to Colleen S who will be leaving us this month to get MARRIED! We are very excited for you and can’t wait until you return hitched 🙂 ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ OPEN GYM ] Open Gym 8:30-10:30 Buy-out: None. Competitor’s Notes: Rest Day. 7am Saturday morning Competitor’s WODS start next Saturday 8.3.13 Post scores to comment box below.  Read more

Best of luck to L1 who is walking 60 in this weekend’s Susan G Komen 3-Day! There’s still time to donate to this great cause! We will be moving our Grill N Chill this week to SUNDAY 5-8pm where we will be streaming the CF Games finals LIVE from the gym! Hope to see you there! ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ Hakuna MaTATA ] Complete the following chipper for time: 800m Wt. Run (w/ Sandbag, Plate or Medicine Ball) 50 TTB 100 WB (20/14# to 10′) 800m Wt. Run Buy-out: 20 min Mobility. Competitor’s Notes: 7am Saturday morning Competitor’s WODS start next Saturday 8.3.13 Post scores to comment box below.  Read more

EXP Kids showing off their chalked hands while working on the rings. We will be moving our Grill N Chill this week to SUNDAY 5-8pm where we will be streaming the CF Games finals LIVE from the gym! Hope to see you there! ……………………………… WORKOUT Of the DAY: Strength: Front Squat 6.6.6.6.6. Gymnastics/Olympic Lift: Hang Clean 3.3.3.3.3. WOD: [ Main Site 7.15.13 ] 3rds: 15 Hang power cleans (135/95) 15 Burpees 10 min cap Buy-out: Strict HSPU 5 sets @ 80% of max Competitor’s Notes: Unbroken Cleans Post scores to comment box below.  Read more

The CrossFit Games are under way! Check out tons of Media coverage including live feeds through ESPN on the CrossFit Games Website. We will be moving our Grill N Chill this week to SUNDAY 5-8pm where we will be streaming the CF Games finals LIVE from the gym! Hope to see you there! ……………………………… WORKOUT Of the DAY: Strength:  Deadlift 6.6.6.6.6. Gymnastics/Olympic Lift:  Dip 5x 80% Perform the DL/Dip SS on 3 min x 5 sets WOD: [ Helen ] 3 Rds: 400m Run 21 KBS (53/35) 12 Pull Ups 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 arch body Competitor’s Notes: Bar Muscle (1-3) Ups OTM x 10. “Helen” Get after it, leaderboard day! Post scores to comment box below....Read more

Avocados are delicious in the summer and are a great source of healthy fat.   Ever wonder how to pick a perfectly ripe avocado? First, find a good candidate by selecting avocados that are a very dark green without any obvious indents or smooshy parts. It should be heavy and firm. Next, flick off the stem. If it’s brown, your avocado is too ripe, and likely has bruising and brown streaks inside. If it’s a yellowish green, you’ve got a winner! I tried these tips at the grocery store this week and ended up with 2 perfect Avocados! ……………………………… WORKOUT Of the DAY: Strength:  None. Gymnastics/Olympic Lift:  None. WOD: [ Pair of 7’s ] With a partner, complete each station as a 7 min AMRAP. 1 min rest between stations. Prowler Push (190/100) Calorie Row Weighted Sit Ups (53/35) Double Unders Buy-out: 20-40 min Mobility! Competitor’s Notes: Rest Day & Mobility Post...Read more