… … WORKOUT Of the DAY: EXP Skill/Strength: Back Squat 5 x 5RM EXP Workout: WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats 20 min CAP Post scores and times to comments below. …Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: 1RM Clean & Jerk 1.1.1.1.1 Power Clean or Squat Clean EXP Workout: WOD: “Grace” 30 Power Clean & Jerks for time (135/95lbs) 10 min CAP WOD 2: “Drexler” Box Jumps (24/20″) KB Swings (70/53lbs) AbMat Sit-ups 21-15-9 10 min CAP Post scores and times to comments below....Read More

Good luck to all our EXP athletes at this weekend’s Garage Games competition! … … WORKOUT Of the DAY: EXP Skill/Strength: 3 x 400m Run Run 1st 400m at 60-70% effort, 2nd at 70-80% effort then go for broke and make your last 400m an all out effort at 100%. Rest 2-3 minutes between each...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch Build-up 5.4.3.2.1 EXP Workout: WOD: “Eleven” 11 Power Snatches (75/55lbs) 11 Wall Balls (20/14lbs) 11 Rounds for time 20min CAP Post scores and times to comments below. …Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: Box Squat 7 x 3 Light to moderate weight, focusing on explosive speed from the bottom. Rotate quickly with your group aiming for 1 set every 60-90 seconds for a total of 7 sets of 3. EXP Workout: WOD: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats...Read More

From the Members: Hi Dawn, Things are going great! Hmmmmm..so many things since joining. Love the people, it is not clicky(sp), Clothes fitting better, feel stronger, doing things I never thought I could. Everyone in the class keeps me motivated. I wish I hadn’t waited so long to join. I was so intimidated by the...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift 5 x 5 EXP Workout: WOD: “Detrick” 800m Run 30 Deadlifts (155/115lbs) 10 Pull-ups 600m Run 20 Deadlifts 20 Pull-ups 400m Run 10 Deadlifts 30 Pull-ups 20min CAP Post scores and times to comments below. …Read More

Congratulations Heather for kickin’ butt at this weekend’s “Mama Said Knock You Out” CrossFit Mom’s competition. Heather took 4th place overall and had enough left in the tank to place 1st in the final WOD of the day. Another congratulations goes out to Lorie Landry (also a mom) who ran the NYC Marathon this weekend...Read More

… … WORKOUT Of the DAY: EXP Skill/Strength: 2 x 400m Light/moderate pace on 1st 400m then rest/stretch before doing 2nd 400m all out. EXP Workout: WOD: “Spiderman” 20 Box Jumps (24/20″) 15 Pull-ups 5 Wall Walks 4/5 Rounds for time. 20min CAP Post scores and times to comments below. …Read More

Last winter we came up with an “athlete profile” that many members used to get a big picture of their strengths and weaknesses and to determine areas of fitness they need to improve upon over the coming months. The way we use this sheet is to print it out and start to fill in the...Read More