CrossFit EXP’s Barbells for Boobs is TODAY!  The fun starts at 9am!  You will be able to sign up for heats every 10 minutes beginning at 9:15am.  Friends and family are welcome to join in the fun or come be a supporter!  Be sure to make a donation online in advance or by cash or...Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.4.3.2.1 WOD: [ 12min AMRAP ] 15 Wall Balls 12 Push-ups 9 TTBs L1-20/14 to 10′, TTB L2/M-14/10 to 9′, incline push up, KTE L3-row 800m, 10/6 to 8′, knee push-up, knee raise Core Buy-Out: A) 4 x Ab 40 on the PB- “Ab 40″= 10 Crunches 10...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Jerry ] Run 1 mile Row 2,000m Run 1 mile 30min Cap L1- 5 laps, 2000m, 5 laps L2/ M- 4 laps, 1800m, 4 laps L3-3 laps, 1500m, 3 laps Core Buy-Out: 1min Hover 30sec Side plank 30sec other side Plank 30 sec Superman 30sec rest x 3...Read More

WORKOUT OF THE DAY: STRENGTH: Clean 5.4.3.2.1 building WOD: [ Attack ] 3 F Squats 4 Lateral Bar burpees x 10 rds 12min Cap L1-185/135 L2/M-115/80 L3-65/45, no bound over bar Core Buy-Out: A) 4 x 15DB Row, heavier then 2 weeks ago B) 4x35sec HS hold between each setRead More

WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 6mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More

WORKOUT OF THE DAY: STRENGTH: Snatch 5.4.3.2.1. building or  OHS 5.4.3.2.1 building WOD: [ Nostalgic ] 15 KBs 30 Sit-ups 45 Squats x 4 L1- 70/53 L2/M-53/35 L3- 35/18 Core Buy-Out:  A) 3 x 20 PB Hyper extensions B) 4 x 35Sec HS hold between each setRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.5.5.5. Across or P Press 5.5.5.5. Across WOD: [ Chocolate Mint ] 21-15-9 DL TTB hand release Push-ups 10min Cap L1-185/135, TTB L2/M-135/95, KTE, incline P-up L3-95/65, Knee Raise, Knee P-up Core Buy-Out: A) Ultimate Abs Complex x 3 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 ] Run 800m (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40...Read More

WORKOUT OF THE DAY: STRENGTH: Clean 5.5.5 Across or F Squat 5.5.5.5. across WOD: [ Papaya Salad ] 10 F Squats 10 Push Jerks x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35 Core Buy-Out:  A) 4 x 12 BB Row, heavier then 2 weeks ago B) 4x30sec HS hold between each setRead More