1. 07/25/2018

    Deload Week 1. “Death Race” 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees 2. Deadlift Accessory 3 Sets of 8: Sumo Deadlift 3 Sets of 12: Romanian Deadlift Accumulate 30 Glute Ham Raises…Read More

  2. 07/24/2018

    Deload Week 1. Strict Handstand Pushups Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups Athlete’s choice of Parallettes or Plates 2. Power Clean and Jerk On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 6…Read More

  3. Workout 07/23/2018

    Deload Week 1. Back Squat On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% 2. Front Rack Reverse Lunge 3 Sets of 12 Repetitions: Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off…Read More

  4. WOD 06/12/2018

    Wednesday 06/12/2018 Establish 1 rm front squat Wod: 3 Rounds for Time 7/5 Ring MU’s 10 front squat (185/125) 15/12 Calorie Row Accessory: 3x12 explosive wallballs AHAP 4 giant sets: 6 C2B + 7 pull-ups + 8 TTB 3x16 ring L-raises…Read More

  5. Whole Body CrossFit Exercises

    Spring has arrived and summer will be here before you know it. Whether you want to achieve the perfect beach body or just feel healthier and be more confident in your skin, CrossFit training can help you out. If you are just trying out CrossFit worko…Read More

  6. 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

  7. 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

  8. 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

  9. 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