Thursday 07.31.14

5 Rounds
1 Snatch Balance
1 OHS (70% of OHS)
*rest 45 sec between
5 Rounds
5 Rack Thrusters (135/95)
25m Broad Jump
10 Ball Slams 40/20
*Rack Thruster - Start with the bar
on your back, perform a back squat,
while driving out of the bottom of the squat
drive the bar overhead, bring the bar
back down to your back and repeat. "

Wednesday 07.30.14


Come hang out with us. It’s that time again. Our Fitness for Free community beginner workout is this weekend. This beginner class is for all fitness levels and is scalable for anyone. Saturday August 2nd at 10:00-11:00am. Tell your friends, family and coworkers. Please arrive a few minutes early to fill out paperwork.
By the way if you refer someone to our program and they sign up for full membership you will receive 25% off your next 1 month of membership.

AMRAP 10 Min
Prowler Push
25m Relay In teams.
People station on each end of 25m mark
1000m Run
10 Skin the Cat
30sec L sits
500m Run
10 Skin the Ca
t 30sec L sits
250m Run
10 Skin the Cat
30sec L sits

Tuesday 07.29.14


The 2014 Reebok CrossFit Games is officially over. Congratulations to Rich Froning, Camille LeBlac Bazinet and Team CrossFit Invictus for winning first place. Most of us did not have the opportunity to see these amazing athletes live but these guys did and had an amazing time.

EMOM 15 Min
2 Squat Clean
1 Split Jerk
(50-60% of clean)
EMOM 10 Min
5 DL (L2 315/205, L1 225/185)
100M Sprint
Accumulate 2min Hollow Rock

Monday 07.28.14


It is always important to learn the strict movement before the kipping movement. Yes, kipping is easier to pick up in most cases versus the strict movement, but there can be harmful implications in beginning with a movement that requires powerful momentum from the core versus a movement that requires body awareness, strength, and learning control over the body.

Wt. Pull Up
s 3x5
In teams of 2
100 Clusters (Sq. Clean to Thruster)
(L2 135/95 L1 115/75)
On the top of every min
BOTH athletes perform 5 burpees
Only 1 person performs clusters at a time.