July 31, 2018

You're better today for having done yesterday.  Tomorrow you'll be better than today, for having done today's wod.  Keep pushing!

Body Weight Warm Up

3 Rounds

20 Squats - Side Squats - Pistols

20 Push Ups

10 Strict Pull Ups - Ring Pull Ups - Ring Rows

10 Box Jumps

20 Sit...

July 30, 2018

The CrossFit Games starts Wednesday!  Want to get in on the action and win some cash?  Check out https://crossfitpickem.sportstechapp.com/2018 to pick your Top 10 and win $2 Million, or about 8x what the Games Winner will get (!!!)  

Friday Afternoon - come ge...

July 27, 2018

This week flew by, crush the last day!

Cardio WarmUp

2 Rounds

250m Row

50 Double Unders

200m Run


6 Rounds

10 DB Hang Squat Snatches (50/35)

15 Burpees

400m Run

15 Candle Sticks

10 Hang DB C&J

July 26, 2018

Give your all today.  It's been a tough week, time to show the week how tough you are.

Friday August 3rd is our 7yr Anniversary.  We'll be having regular morning classes and then an Open Gym style party from 4-8pm.  We'll be showing the CF Games (if possible), workouts...

July 25, 2018

Get Comfortable being Uncomfortable.  We've got a couple of really fun weeks planned ahead to round out our Summer.  Find the Joy in the difficult things because nothing Worth doing is easy.

The Next SPARK! 6 Week Challenge starts August 13 - Tell your friends!


July 24, 2018

Great Energy Yesterday!  Lot's of strong movement, let's keep it up!

August 3rd is our 7 Year Anniversary - We'll be doing some fun things for the afternoon classes!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings


July 23, 2018

Welcome to a brand new week!  It's time to shake off that weekend and get back to it!

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

30 Goblet Squats

30 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

5RM Back Squat


"The Chief"

5 Rounds - 3AMRAPs

3 Power C...

July 20, 2018

Let's finish up the week STRONG!  

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups


Teams of 2

12 Rounds

250m Row

1 Rope Climb

10 Burpee Box Overs

1 Sq...

July 19, 2018

It's been a great week so far!  Lot's of great movement and hard work, let's keep it up!  Today's going to be a long one and a good bit of running because it's going to rain on and off for the next week - so just think of this as getting it out of the way today!


July 18, 2018

Hitting the top of the week hard and fast!  It's been a great first half of the week, keep it up!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

10 OTM - Alt

3 Muscle Ups (Or 5 H...