A great visual on how recovery works from Strong Faster Healthier (SFH). Reminders: Olivia’s Couch 2 5K Program meets on M/W/F mornings 6:30am @Doyle Field.  Sign up for the 8 week session HERE Ryan’s 7 Week Muscle-Up Clinic starting this Sunday 7/21 9:00-10:00am and is FREE!  Check out the details & Sign up HERE Lauren (L1) will we walking 60 miles next weekend in the Susan G Komen 3-Day.  Support Lauren on her PAGE   ……………………………… WORKOUT Of the DAY: Strength: Deadlift 8.8.8.8.   Gymnastics/Olympic Lift: Dip 4 x @ 80% of max   WOD: [ Capstone ] 5 Rds: 15 DL (185/135) 15 TTB 15 min cap   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 GHD Back extension  ...Read more

Ryan’s Muscle-Up Clinic starts this Sunday 9am-10am. There are only 12 spots available for this 7 week clinic. SIGN UP HERE! (Click on Upcoming Events) ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ ZUKAS ] With a partner, complete the following chipper in order: 2000m Row 100 Push Ups 400m Tire Drag (45/25) 100 Burpees Buy-out: Mobility. Competitor’s Notes: Rest Day & Mobility. Post scores to comment box below.  Read more

Member Testimonial: “I started CrossFit 2 months ago. I had heard of it but never knew what it was all about until one of my friends invited me to come see one of the classes. At first I was intimidated but when I saw how the work outs can be modified to the ability of the individual as well as the encouraging spirit of everyone there (from the coaches to the members) the intimidation quickly faded. After my free class I was hooked! When I used to go to a regular gym I remember telling myself “I wish I had a competent workout partner, someone to push me when i feel like giving up”. Here I found that and more. I have found a new family that help push me to reach my goals. When I’m the last one finishing a WOD (which happens often hehe) they all come and...Read more

Thank you to everyone who came out to support the Smackdown this weekend. Great job to all the athletes! ……………………………… WORKOUT Of the DAY: Strength: Bench Press 4 x 8 Gymnastics/Olympic Lift: SS/ Bench: Strict Pull Up 4 x 80% of max WOD: [ NATE ] 20 min AMRAP 2 Muscle Ups (or 6 Pull Ups + 6 Dips) 4 HSPU 8 KBS (70/53) Buy-out: BB Complex 3×10: BB Strict Shoulder Press BB Bent over Row Competitor’s Notes: For WOD, Strict HSPU. Add to Buy-Out: Max set kipping/bf pull ups, Rest 2 min between rds of buy-out. Post scores to comment box below.  Read more

No weekend classes, come on down to cheer on the athletes competing in the CrossFit EXP Summer Smackdown!  Up to date Scoring & Heat Assignments can be found on the links below all weekend! INDIVIDUALS HEATS & SCORING TEAM HEATS & SCORING Coach Olivia’s Coach to 5K Program starts Monday 7/15- SIGN UP HERE!  ……………………………… Team Events: WOD 1: “Evans Relay” 300m Row, 300m Run. Relay format. Each athlete goes through once. Team chooses the order. (14 min cap) WOD2: “Tumbler” Each is to be completed as a 5 min AMRAP , 2 min transition between each. 1 person works at a time. Score= total reps at end of 20 minutes. Rope Climb 25′ Prowler Push (230/140) Stone to Shoulder (115/65) 25′ Buddy Carry WOD 3: “EXP Team Total” Part A) 5 min to establish 10RM Front Squat off rack Part B) Accumulates max burpees in 5 min (one person...Read more