1. CrossFit Routine

    CrossFit Your Way Into the New Year

    The holidays are just about here, which means parties with tables full of food and drinks and leftovers filling up your fridge as if taunting you. The extra parties that come along with the holiday season don’t have to mean extra pounds. The bread …Read More

  2. Remembering our Vetrans!

    Today as a way to honor our Vetrans we will do the Hero WOD "Small"! U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on …Read More

  3. 10/19/2016

    4 Rounds 7 Deadlift 165/115 5 Hang Squat Cleans 165/115 3 Overhead Lunges 165/115 (each leg 3)…Read More

  4. Thursday September 29th

    Strength: A. Accumulate 10 strict ring MU's B. Agility ladder work WOD: 8 Minute EMOM 5 Muscle Ups 5 Hang Power Cleans (165/115) 30 DU's * today is about scaling appropriately to finish all the work in the time allowed Accessory: A. 5x5 box jumps- as…Read More

  5. Wednesday September 28

    Strength: A. 5x2 clean pull 100% + 10lbs B. 4x2 high hang cleans + hang clean + 2 jerk dips + jerk 8-% WOD: 4 Rounds with a partner - 20 minute cap 8 Clusters (185/125) 16 Deficit HSPU 24 Weighted Front Rack lLunges (185/125) 200 M Partner Run * 1 pa…Read More

  6. Friday September 23

    Strength: A. 4x8 Deadlift 75% B. 10 Minutes doing depth jumps WOD: 12 Minute AMRAP With a Partner 60 Hand Release Push Ups 50 DU's 40 Box Jumps 30 KB Swings (55/35) 20 Burpees 10 Clean & Jerks (185/135) Accessory: A. 3x5 drop snatch AHAP- hold fo…Read More

  7. Monday September 26

    Strength: A. 3x5 Back Squat 75% + 15-20 lbs B. 5x2 1st Pull + Snatch 70% WOD: For Time 10 minute cap 21-18-15 OHS (135/95) Calorie Row Accessory: A. 4x3 muscle snatch + snatch balance B. 3x10 strict T2B +6 T2B C. 3x8 shoulder press AHAP…Read More

  8. Tuesday September 27

    Strength: A. 3x4 Pull Up + C2B + Bar MU B. Tabata handstand hold WOD: 8 Minute AMRAP 5 Deadlift (315/225) 7 Burpee Box Jumps 10 C2B Accessory: A. 3x15 weighted hip extension AHAP B. 4x1 seated legless rope climb C. 3x1 min side plank hold each side J…Read More