Congrats to our very own Doreen Manning who competed in the Dynamic Duo Comp this past weekend.  The Scream Team crushed it!! WORKOUT OF THE DAY STRENGTH:  Hang Power Clean 5.4.3.2.1 WOD: (Daredee) 21-15-9 Burpees Over Bar DLs L1- 275/185 L2- 185/135 L3- 135/85, squat thrusts 10min CapRead More

Congrats to our EXP’R Jake Ryan and one of our past coaches Ryan Cornier  on an awesome butt kicking comp this past Saturday.   “Team No Calves” walked away with a 3rd place podium finish! Awesome job fellas! WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch 5.4.3.2.1 WOD: (The Ups) 10 B Squats 15/12 Push-ups 10...Read More

Congratulations to our very own Coach Pete, who competed in 2018 Witch City Throwdown this past weekend!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Peanut butter & Jelly) Partner Wod- 100/75 Cal Bike 100 Box jumps (24/20) 150/ 120 Hand release Push-ups 150 KB SDLHPs (53/35) 200 D-unders 35min CapRead More

WORKOUT OF THE DAY STRENGTH:  Bench Press 5rm (Re-Test 3) WOD: (Descending) “10,9,8,7,6,5,4,3,2,1” Power Snatch Burpee L1- 95/65 L2- 75/55 L3- 55/25 or KB 14min CapRead More

WORKOUT OF THE DAY STRENGTH: Back Squat 5rm (Re-Test 1) WOD: (Get steppin!) 200m Run 15/12 Pull-ups 10 DB Step-ups x 5 Rds L1- CTBs, 50/35 20″ L2- Pull-up, 35/20, 20″ L3- 150m, Jumping, BW 20/14″ 18min CapRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Grace) Build up to 1RM C&J “Grace” 30 Clean & Jerks for time Done in 2 heats per class *Don’t forget to wear your pink!!!Read More

Just a reminder that they Oly Clinic with Mike Craven is THIS Sunday 10/14 at CrossFit EXP! Mike has been molding some of the BEST lifters around. Don’t miss this chance to work with him! Mike is the Owner and Founder at Aspire Athletic Performance. He is an amazing coach and athlete in the sport...Read More

WORKOUT OF THE DAY STRENGTH: Speed DL Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 5 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. – you can...Read More

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Al Fresco) 1 Mile Run (5 laps) 50 Kettlebell Swings 100 Lunges 800m Run (2.5 laps) 40 Kettlebell Swings 80 Lunges 400m Run (1 lap and to the cone) 20 Kettlebell Swings 40 Lunges 35 min cap L1- 70/53 L2-53/35 L3-35/18Read More