WORKOUT OF THE DAY: STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold OR -Close Grip (wrists touching ribs) 3rm Bench WOD: [ Run 5k (Re-Test#3) ] Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap...Read More

WORKOUT OF THE DAY: STRENGTH: 3rm Snatch(Full), touch and go (Re-Test#1) or 3rm OHS WOD: [ Scrubs ] 12 Pull-ups 25 sit ups* 6 Rds * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded, 20 sit-ups L3-V-row, 15 sit ups (10min Cap) Core Buy-Out:...Read More

Join the fun at the 2016 Miles for Myles Race! There’s something for everyone in the family! Kids Ride 11am 1 Mile Fun Run 12:00 5K Run 12:30 5K Walk 12:35 WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  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

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