Today’s sessions concentrated on skill work, and movement efficiency with thrusters, double unders and kipping pull-ups. This was great for our newer athletes and allowed them to slow down and focus on technique without the pressure of the clock. We …

Workout three is in the books! We had some great performances at the gym including a monster score from Graham with 13 plus rounds! I really appreciate all the camaraderie and people sticking around to judge, watch, cheer and encourage …

Today’s workout was a great change of pace and alot of fun! Standing broad jumps for reps got tough and kept everybody’s heart rate jacked!

Skill
Every minute on the minute for 15 minutes
1 Power clean
1 Push press…

The thruster is such an awesome movement, we couldn’t just do it once…. find a 3 rep max!! Everyone looked very good on using the front rack position, good elbow position and exploding the hips to make the press out …

The Open is in full swing and Workout 12.3 was just released. Shoulder to overhead is a big strength overall for our gym so this should be a good one for us! Saturday we will be running two heats per …

Today’s workout was a blend of power and skill. Deadlifts and double unders combine really well in workouts, keeping athletes moving with high heart rates! This 8 minute AMRAP is good training for the Open style workouts!

Skill
Power clean…

Muscle-ups are a tricky and elusive skill skill for many of us to get. Today skill sessions concentrated on the transition from pull-up to dip. Newcomer Sean Combs hit his first muscle up today and was knocking them out for …

With the Arnold, Crossfit level one cert, and our friends from Fit Club we had a packed house hitting WOD 12.2! There were some amazing performances today Dave Ulmer 88, Jamie Byrum 85, Mike Gold 81 for the men and …

Tomorrow at 10am and 11am morning we are hosting the 12.2 Open workout. Be there on the hour so we can organize heats and keep getting athletes through the workout. Just like last week don’t come in and hide try …

Grip and mid-line here we go!! Although this workout called for a simple eye level swing and low rep toes to bar and box jump triplet. It was a wolf in sheep’s clothing 🙂 Great push from all classes today, …