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Open 2017 – Time to Sign Up

Officially, the CrossFit Open is phase one of determining “The Fittest on Earth.” For 5 weeks (starting this Thursday) a new workout will be announced live on games.crossfit.com. Affiliates have from then until Monday at 8pm to submit scores. At… Read more »

Know Your Why and Moving Forward

So, a few months ago I challenged everyone to think about why you started your fitness journey. Knowing why you continue or why you started can be a good thing to have in your pocket when doubt or frustration seeps… Read more »

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New Years 2017

I led my last New Years blog off with saying that this is a perfect time for reflection. I personally don’t subscribe to resolutions but I do think it is good to take a moment and see how far you… Read more »

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GoFit 12/26/16

1 Minute at each station followed by :30 of rest Assault Bike Ring Rows Box Jumps Push-ups

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WOD 12/26/16

Strength 5X2/4 FS/BS @ 100% of max FS   Conditioning 3 Rounds: 500 Meter Row 12 Push Jerks (155/105#) 15 T2B

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WOD 12/24/16

Strength 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70%   Conditioning 21-15-9: Squat Cleans, 135/95 Ring Dips

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WOD 12/21/16

Strength FS/BS: 4×2/4 @ 94% of Monday   Conditioning 5RFT: 20 Calorie Row 10 Thrusters (115/85#)

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WOD 12/20/16

Barbell 5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.   Conditioning 2RFT: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00

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GoFit 12/14/16

3 Rounds of: 20 Dumbbell Step ups 25 Sit-ups 20 Dumbbell Lunges 25 American Kettlebell Swings Buy out: 200 Single Unders or 100 Double Unders

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WOD 12/13/16

Barbell 3X2 Hang Clean + Jerk (below the knee) @ 70%   Conditioning 1500m Row 100 DU 50 Split Jumps 100 DU 1500m Row

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