Normal Schedule for Columbus Day! WORKOUT OF THE DAY: STRENGTH:Snatch 5.4.3.2.1. building to 80% 1rm or OHS 5.4.3.2.1 building to 80% of 1rm WOD: [ Dance Off ] 20 Hang power cleans 30 Sit-ups 40 Air Squats X 3 rds 14min Cap L1-95/65 L2/M-75/55 L3-65/35 Buy-Out: A) 3 x 20 PB Hyper extensions B) 4 x 35Sec...Read More

 Normal Schedule for Columbus Day! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat Fest ] Come join the 9:15 class for a sweat fest! Buy-Out: Rest day  Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 2.2.2.2. Across WOD: [ Bear Cave ] 21-15-9 DL TTB Push-ups 10min Cap L1-185/135, TTB L2/M-135/95, KTE, incline P-up L3-95/65, Knee Raise, Knee P-up Buy-Out: A) Ultimate Abs Complex x 3 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg Lifts 10 Strict Sit-ups -get all the ab exercises...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Laser ] 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

Come by EXP TONIGHT from 4:30-7:30pm to chat with our SFH sales rep! He will be in house to pass out samples of new products & answer questions! Come on by! WORKOUT OF THE DAY: STRENGTH: Clean 2.2.2.2 Across WOD: [ Rack It ] 10 F Squats 10 Push Jerks x 7 Rds 12min Cap L1-95/65...Read 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 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench...Read More

Thank you to everyone who came out to BB4B Saturday! It was an amazing day filled with lots of love. With everyone’s help, were able to raise $2177 towards this great cause! Success! WORKOUT OF THE DAY: STRENGTH: Snatch 2.2.2.2. Across or  OHS 2.2.2.2. Across WOD: [ Jack-O-Lantern ] 8 Pull-up 8 hang p. cleans 8 BB...Read More

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

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