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:  DeadLift 5rm (Re-Test 4) WOD: (Transitions) 1min ME-Row 15sec Transition 1min ME- Sit-up 15sec Transition 1min ME -DB Truster 15sec Transition 1min- Rest 15sec Transition x 3 Rds (15mins) L1- 50/35 L2- 35/20 L3- 20/12Read 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

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 STRENGTH: Bench Press for Speed Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 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. WOD:...Read More

WORKOUT OF THE DAY STRENGTH:  Speed squat Build to 60-70%% of last weeks 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 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. of...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: Bench Press 5.4.3.2.1. Start your 5rm at around 5% less than your testing weight, and then ramp up. WOD: (The final element) 40-30-20-10 Med Ball Squat Clean Push-Up* TTB (1/2 the reps) L1-30/20, 1/2 Dips L2-20/14, KTE L3- Start at 30, 14/10, Knee, 1/2 V-Ups *Women go 30,21,15,8 on push ups...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Climbing the walls) Partner WOD 2 laps running, alternate 20 Burpee Devils press 200m F Carry (50/35) 10 Wall Walks 10 rope climbs 30min AMRAPRead More