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.    Superfood September: Beet Greens Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed...Read More

STRENGTH: NONE WOD:(HotShots 19) 6 Rds of – 30 Air Squats 19 Power Cleans 7 strict Pull-ups 400m Run L1- 135/95 L2- 75/55, banded pull-up, 300m run L3- 5 rounds- 20 A Squats, 65/45, 7 V rows, 200m Run   Super Food September: Açai Native to the rainforests of South America, the açai (pronounced ah-SIGH-ee) is...Read More

STRENGTH: None  WOD:(You) 5 rounds, 2min rest between rounds- 12 Burpees 14 Box Jumps 16 1DB Alt Lunges 18 DB Snatch 20/15 Cals Row/ bike L1- 24/20, 50/35 L2/ M- 20/14, 40/25 L3- 14/ plate, 30/15 45min cap Super Food September: Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red...Read More

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5   WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups,...Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Buttercup) With a Partner: 100 Cal Row 100 KB Squat Cleans 100 Cal Bike Bike 100 KB goblet Walking Lunges 100 KB Swings 200 D-unders L1- 70/53 L2- 80 cals, 53/35, BW lunge L3- 60 cals, 35/18, 100 KB Squats instead of LungesRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Mercy) 100 P Jerks 300m Tire Drag 150 Hang Power Cleans 300m Tire Drag 200 Partner Leg Tosses 300m Tire Drag L1- 95/65, 45/35 on tire L2- 75/45, 35/25 on tire L3- 65/35, 25/15 on tireRead More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(NUTTS) Alex’s  last hero wod with us.. 10 HSPUs 15 DLs (250/175) 25 Box Jumps (30/24)) 50 Pull-ups 100 Wall Balls (20/14 to 10ft) 200 D-unders 400m Run with 45lb plate  Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40minsRead More

WORKOUT OF THE DAY STRENGTH: Front  Squat 5.5.5.5.5   WOD (Details) 6min AMRAP, 2min Rest x 2 Rds 3 Power Cleans 6 Push-ups 9 Air Squats L1- 185/125 L2- 135/85 L3- 75/45Read More

Dave is a father, husband, successful business owner & in the best shape of his life approaching his 50th Birthday in September! Q: What brought you in to CrossFit EXP? I joined 14 years ago when Patrick first started at Doyle Field and it wasn’t even Crossfit, it was Fitcamp. Nick was only 19 and...Read More