Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – athlete must go from the ground Row for calories Rest Compare to 3/17/2014   Finisher: 3 attempts at max L hold on the rings  Read More

Fitness: Back squat, 5×3 (A) *After each set, complete 5 box jumps (>24/20) Performance: Back squat, 5×3 (75%) *After each set, complete 5 box jumps (>30/24) ================================================================ Fitness & performance: In teams of two, complete the following: Run 1600m (switch every 200m) 1600m farmer’s carry (switch every 200m; Fx: 20/12; Rx: 24/16) Row 1600m (switch...Read More

The Sun 5:30pm WOD is CANCELLED – Coach Brandon is getting married and most of the coaches will be up in DE at his wedding! Join Sima for yoga Sun at 10am! WOD at 11am and Barbell Club at noon has plenty of open spaces remaining (we also have open gym at noon). ===================================================================================== Fitness: Deadlift,...Read More

Fitness: Hang power clean, 5×3 (A) AMRAP 10: 5 power cleans, 135/95 10 handstand pushups (Female Fx: one ABMAT) Performance: Hang power clean, 2×3 (65%); 2×2 (70%); 2×1 (75%) AMRAP 10: 5 power cleans, 175/115 10 handstand pushups (Male Rx: 45lb plate deficit)Read More

Fitness & performance: CrossFit Open 13.3 WoD AMRAP 12: 150 wallball shots, 20/14 90 double unders 30 muscle ups *Compare to 3/23/2013   Finisher: Fitness & performance: EMOTM 10: 3 presses (70%)Read More

Fitness: Snatch, 6×2 (A) AMRAP 10: 2 snatches, (70% of double) 4 box jumps, 24/20 8 kettlebell swings, 24/16   Performance: Snatch, find a heavy double AMRAP 10: 2 snatches, (70% of double) 4 box jumps, 32/26 8 kettlebell swings, 32/24  Read More

Skills class is at 8:30pm: muscle ups and handstands/handstand walks!! ====================================================================== Kipping pull up technique (5:30 & 6:30pm classes will offer butterfly kipping pull-up technique). Athletes with a kipping pull-up can work on muscle ups. For time: Row 1000m Then 5 rounds: 10 chest to bar pull-ups 15 ring dips 20 burpees Then run 1000mRead More

Fitness: Overhead squat, 5×3 (A) 10-9-8-7-6-5-4-3-2-1: Thrusters, 95/65 Toes to bars *20 double unders after every round. Performance: Overhead squat, find a heavy double 10-9-8-7-6-5-4-3-2-1: Thrusters, 115/80 Toes to bars *20 double unders after every round.Read More

Labor Day schedule is below (please register for classes by FRIDAY and we will add more if we need them) Monday – 10am & 4:30pm WOD Tuesday – regular schedule ============================================================================= Fitness & performance: “Glenn” Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died...Read More

Yoga with Sima at 10am – free for members and $10 for guests. Labor Day schedule is below (please register for classes by FRIDAY and we will add more if we need them) Sunday – 10am yoga, 11am WOD, noon Barbell Club and open gym at noon Monday – 10am & 4:30pm WOD Tuesday – regular...Read More