Reminder, come cheer on our top athletes tonight for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ============================================================================ Fitness: Deadlift, 5×5 (A) *Increase...Read More

Reminder, come cheer on our top athletes Thursday night for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ============================================================================ Fitness: Back squat, 5×5...Read More

Reminder, come cheer on our top athletes Thursday night at 9pm for the final 14.5 Open WOD! BYOB. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ========================================================================================== Fitness: Hang power clean (ride into a front squat), 10×1 (A) AMRAP 12: 4 thrusters, 95/65 8 air squats 12 kettlebell swings, 24/16   Performance: Hang clean, 10×1 (87%)...Read More

Open athletes, remember to submit your scores ASAP!! Chiro Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm, come see him if you have any soft tissue issues. ========================================================================================= Fitness: EMOTM 12: 7 pull ups (odd minutes) 7 ring dips (even minutes) AMRAP 12: 36 double unders 12 shoulder to...Read More

Yoga with Sima at 10am, free for members, $10 cash for friends. If you missed the Open WOD, you can come do it at 5:30pm with Coach Adam. =============================================================================== Fitness: Overhead squat 5×5 (A) 3 rounds for time: 6 power snatches, 95/65 9 overhead squats, 95/65 12 handstand pushups with 1 abmat under head Performance:...Read More

Open WOD 14.4 at all WOD’s today. Please reserve your WOD, we will not be able to fit additional athletes into this workout. Free class at noon, invite your friends! ===================================================================================================== WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row...Read More

Last week, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth...Read More

HSPU kipping technique or AMRAP 10 HSPU Fitness: AMRAP 20: 10 toes to bar 10 clean and jerk, 115/80 10 front squat, 115/80 *10 double unders every minute on the minute **Start on double unders Performance: AMRAP 20: 10 toes to bar 10 clean and jerk, 135/95 10 front squats, 135/95 *10 double unders every...Read More

Fitness: Back squat, 5×5 (A) 3 rounds for time: 10 burpees 10 box jumps, 24/20 10 strict pull ups 10 ring dips   Performance: Back squat, 1×3 (85%); 2×2 (90%); 3×1 (93%) 3 rounds for time: 10 burpees 10 box jumps, 30/24 10 muscle upsRead More

Fitness: Deadlift, 5×5 (A) 5 rounds for time: 50 double unders 10 hang power cleans, 115/80 Performance: Deadlift, 5×5 (ME)       5 rounds for time: 50 double unders 10 hang power cleans, 135/95Read More