WORKOUT OF THE DAY: STRENGTH: Db Single Leg Deadlifts  8/side X 5 sets WOD: [ KB Annie ] 50-40-30-20-10 KB Sit up 12min cap L1: 53/35 L2: 35/26 L3: 26/18 Class Buy-Out: 1min plank 30sec hover 30sec other side 30sec rest X 3 setsRead More

WORKOUT OF THE DAY: STRENGTH: Back Squat 5.5.5.5.5. building WOD: [ On Deck ] 500M Row -then- 3 Rounds of: 30 wallballs 15 burpees -then- 500M Row L1: 20/14 to 10′ L2: 20/10 to 9′ L3: 14 to 9’/10 to 8′Read More

WORKOUT OF THE DAY: STRENGTH: 5 min build up then 2 Power Snatches OTMEM x10 WOD: [ Topia ] 15 KBS 10 Box Jumps 10 min AMRAP L1: 70/53, 24/20″ L2: 53/35, 20/14″ L3: 35/26, Plates as needed  Read More

WORKOUT OF THE DAY: STRENGTH: Front Squat WOD: [ Toss ] 1000m Row Buy-In Then 4 Rds of: 24 Wall Balls 12 TTB L1: 20/14# to 10′, TTB L2: 14/10# to 9′, Handing Knee Raises L3: 14/8# to 9′, Roll Ups    Read More

  WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 16.1 ] Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Steady state cardio ] – pick an option- Run 2-3 miles Row 4-5000m A-Dyne 4-6 miles 1min JR, 1min Burpees x 10 rds 20min Cap Then ED Lower and Upper Stretching routine.Read More

WORKOUT OF THE DAY: STRENGTH: Back Squat 10rm (re-test) WOD: [ Aleve ] 3 P Clean 5 HSPU x 10 rds L1-155/105 L2/M-135/95, toe push-ups L3-95/55, knee Push-ups 10min capRead More

The 2016 CrossFit OPEN Registration is now LIVE!! What is the Open? It is the preliminary stage of the CrossFit games. Open to one and all. The top 20 men and 20 women as well top 15 teams in each region will qualify for one of 17 Regional Competitions. At the regional level people compete to...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] Row 5000m -in 250m intervals -Person not on rower has to perform: 10 Push-ups 20 Squat before getting back on rower. 30min CapRead More

Good Luck to our EXP Athletes competing this weekend at CrossFit Tuff and CrossFit Hammermill! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special! ] Join coach Dave at 9:15 for some fun! 10:30am: Mobility with Jenn!Read More