1. Benefits of a CrossFit Workout

    If you still haven’t tried a CrossFit training program, it’s time to reconsider. Whether you haven’t tried because you don’t have time during the day, you say you don’t have the motivation, because it looks too hard and challenging, or if y…Read More

  2. personal trainer

    Diet for a Strong CrossFit Workout

    Anyone part of this diet and exercise world knows that a healthy diet (not a lose-weight diet) is a huge part of being healthy and having energy for a strong workout. But what foods do you eat? What foods are the best for you? Not just foods that are…Read More

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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