10 Mar

Posted at 18:43h in Uncategorized

The 2019 CrossFit Open has officially started!!Register HERE. The 2019 Open WODs will be programmed for classes on Friday from Feb. 21st-Mar. 25th Come for a fun atmosphere from 4pm-7pm for the official "Friday Night Lights". Heats will run during class times, briefings will happen...

21 Jan

Posted at 20:00h in Uncategorized

Annual Team Paleo Challenge starts Jan 19th! Get more information about the challenge HERE. WORKOUT OF THE DAY A. Alt. Tabata Kip Swings/Hollow Rocks B. Ring Muscle-Up Drills (12min) C. Cape Town Qualifier Complete 2 Rounds For Time: 21 Alternating DB Snatch 50/35 150 Double Unders 9 Ring Muscle-Up *12 Minute Cap *Scaled 15 Burpee Pull-Ups Lite...

18 Jan

Posted at 20:14h in Uncategorized

Annual Team Paleo Challenge starts tomorrow, Jan 19th! Get more information about the challenge HERE. 8:30 am Lite N Tite Strength: Take 5 min to work up to a weight for: E2MOM 10 5 Strict Pull-ups AHAP Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above...

03 Jan

Posted at 19:13h in Uncategorized

2019 7-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 12th @ 10-10:30 am Start- Jan 19, End- March 9, 2018 Paleolithic Diet: Why? It is...

07 Dec

Posted at 20:03h in Uncategorized

CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...

27 Nov

Posted at 20:00h in Uncategorized

STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/ 85 Singles 6 Push Jerks 185/125 LV2:95/135/155, 75/95/105 LV1:65/95/125, 65/75/95 Log your scores on Beyond the Whiteboard Don't have a...