Written by: Bowie Matteson The summer months are the greatest opportunity to get kids to try new things. They’ve got entire days to fill and hundreds of chances to dabble in any number of activities, crafts or interests. Any one of these has the potential to blossom into a passion, bringing new friends, mentors and...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 6 Ring Row or Ring Pull-up Strength: Front Squat 20min to build to a 1RM 5×55%, 3×65%, 2×75%, 1×85%, 1×90%, 1×95%, 1×101+% Workout of the Day: 50 Double-unders Then, 21-15-9 Hang Squat Clean Pull-ups Then, 50 Double-unders Rx 95/65 Rx+ Chest...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up @3111 6 Glute Bridge @1113 8 Alternating High Box Step-up Strength: 1a) Barbell Hip Thruster x 8 (heavy) 1b) Single Arm Dumbbell Row x 8 each @2111 Workout of the Day: 25/20 Calorie Assault Bike, Then, 25 Dumbbell Box Step-overs 20 Lateral Burpee Over the Dumbbells 15...Read More

Warm-up:  200m Run then 2 sets of: Single Arm Kettlebell Press x 5(right) Single Arm Kettlebell Push Press x 5 (right) Single Arm Kettlebell Press x 5 (left) Single Arm Kettlebell Push Press x 5 (left)  Kettlebell Swing x 15 Strength: Shoulder Press 3×2 Workout of the Day: Curtis P.: Power Clean, Front Rack Forward Lunge, Front Rack Forward Lunge,...Read More

Warm-up: 200m Run then 3rds of: Single Arm Overhead Walking Lunge x 5 each Single Leg Romanian Deadlifts x 6 each 10 Bird Dog Strength: Deadlift Every 30 seconds for 10 sets 1 rep at 80% Workout of the Day: 750m Row, Then 3rds of: 7 Dumbbell Burpee Deadlift 7 Dumbbell Hang Power Clean 7...Read More

Reminder that we are closed all day today. Have a safe and happy holiday! Friday we will be open for a 1/2 day. We will have the 5am, 6am, 9:30am and 12pm classes only.Read More

Six rounds for time of:30 Squats19 Power Clean 135/957 Strict Pull-upsRun 400 meters On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Through the amazing generosity of the CrossFit community, the CrossFit Foundation has raised a total of $336,632.50 (as...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge @1113 8 Hollow Rock 4 Push-up to Spiderman Strength: Front Squat 4×80%, 3×85%, 1-2×90%, 1×95% Workout of the day:As a 3 person team, as many rounds and reps as possible in 18 minutes of: 15/12 Calorie Assault Bike 20 Russian Kettlebell Swings (53/35) 5 Lateral Burpees...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Behind the Neck Snatch Grip Strict Press 6 Overhead Squat Strength: Shoulder Press 3×3 Workout of the Day: 3rds for time 36 Dobule-unders 12 Chest to Bar Pull-ups 6 Hang Squat Snatch Rx 115/75 Rx+ 135/95 Finish: 3 sets Supinated Grip Bent Over Barbell Row...Read More

Warm-up: 200m Run then 3rds of: 5 Good Mornings 5 Back Squat 5 Ring Row @3111 Strength: Deadlift 3×2 90-95% Workout of the Day: The CFWP Baseline Workout Rest 5min Then 1000m Run for timeRead More