… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “CrossFit TOTAL” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Sum = CrossFit Total *Be sure to log your scores on the CF Total whiteboard at the studio and also post them below for all to see. Post scores and time to comments below. …Read more

On Monday we will be starting a new 6 week strength program. The general goal over the next 6 weeks is to hone in our focus on proper form and technique of three major lifts (Back Squat, Shoulder Press and Deadlift) while at the same time increasing raw strength for each of these lifts. To get some baseline numbers we will be doing our first “CrossFit Total” (score of your total 1RM’s for Back Squat, Shoulder Press and Deadlift). All classes on Monday will go through the three 1RM tests after a standard warm-up and strength build up session. Once warmed up you will have 15 minutes for each exercise to establish your 1RM. Your “CrossFit Total” is the sum of these three lifts. At the studio there is a new “CrossFit Total” whiteboard where your scores will be recorded and used for reference over the next 6-weeks. Also, if...Read more

… … WORKOUT Of the DAY: EXP Skill/Strength: Clean & Jerk 5 x 3RM EXP Workout: WOD: “Brandy” 400m Run 10 Ground to Overhead (135/95lbs) 3 Rounds for time 15 min CAP Post scores and time to comments below. … Thanksgiving Week Schedule: Sat/Sun: Normal 9:15am both days …Read more

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Hands-On” With a partner complete the following for time… 10, 000lb Deadlift (chose any weight) 1, 000m Tire Drag (45/25lbs) 100 Pull-ups 100 Push-ups 100 KB Swings (53/35lbs) Rules: – Only 1 partner may work at a time. – Other partner must hold a 14/20lb MB – If MB is dropped or touches any part of the body other than you or your partners hands there is a 10 burpee penalty. – Work can be completed in any order. Post scores and time to comments below. … Thanksgiving Week Schedule: Fri: 8am and 9:15am Post-Turkey WODs Sat/Sun: Normal 9:15am both days …Read more

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “The Gobbler” Complete the following five exercises in order listed. For each exercise you have 3 minutes to complete as many reps as possible. After each 3 min AMRAP you will have 2 minutes to run a 200m before starting the next 3min AMRAP. Ok, now here’s “the twist”… Your goal for the workout is to achieve the highest score possible. Your score is determined by the total number of reps completed for all 5 AMRAPs multiplied by the weight YOU CHOOSE for the 3 barbell movements. The weight chosen must remain constant for the entire workout. Power Clean – 3min AMRAP 200m Run AbMat Sit-up – 3min AMRAP 200m Run Shoulder to Overhead – 3min AMRAP 200m Run Box Jump (24/20”) – 3min AMRAP 200m Run Overhead Squat – 3min AMRAP Post scores and time to comments...Read more