STRENGTH: Front Squat 3.3.3.3.3 building WOD:(Buns) 10 Alt BB Lunges 15 DLs 20 Sit-ups x 5 Rds L1- 135/95, GHDs L2- 95/65 L3- 65/35, 15 sit-ups 15mins Super Food September:  Broccoli We’ve all heard that green vegetables are an important element in any healthy diet. Leafy green veggies like spinach, lettuce and kale have a whole...Read More

Labor Day classes: 5:15am, 6:30am, 8 & 9:15am.  NO noon or evening classes.   WORKOUT OF THE DAY STRENGTH: NONE WOD:(Bradley) U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised...Read More

Q: What brought you in to CrossFit EXP? A couple things brought me into EXP, my friend (now husband) had started going to CrossFit in his area and was posting pictures of him lifting crazy weights and it peaked my interest. I knew Meg O did CrossFit and I asked her if I could try...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: Hang Power Clean 5.4.3.2.1 WOD:(Amaryllis) 10 DL 10 Box Jumps 20 Sit-ups x 5 Rds L1- 245/165, 24/20, GHDs L2- 155/105, 20/14 L3- 115/75, 14/ plate, 15 sit upsRead More

WORKOUT OF THE DAY STRENGTH: 10 DB Bent over Rows/ Side SS w/ 4 way monster walks x 5 sets or rows, 4 sets of walks WOD:(Hyacinth) Run 800m 40 Pull-ups Run 400m 20 Pull-ups Run 200m 10 Pull-ups L1- RX L2- 600m/400m/150m, 20-15-10 on pull-ups L3- Row 800m/400m/200m, Jumping Pull-ups 15mins  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 7am -8:45 am. Read More

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Remission) 800m SB Run 40 Burpees 40 Sit-ups w/ SB on chest, feet anchored to DBs 600m Run (No SB) 30 Burpees 30 SB Sit-ups 400m SB Run 20 Burpees 20 SB Sit-ups 200m Run (No SB) 10 Burpees 10 SB Sit-ups L1- 60/40 L2-40/20 L3- 20/ BW, cut...Read 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: Dips 5 x ME sets (goal is 8-15 reps) -Rings -Matadore -Bench SS/ 15 Hollow Rocks between each set WOD:(Munroe) OTMEM x 15mins Min 1- 200m Run Min 2- 15 Burpees Min 3- 20/15 Pull-ups Min 4- Rest L1- RX L2- 150m Run, 12 burpees, jumping Pull-ups L3- 100m run or...Read More