Today’s style of workout is one that Graham started using a few years ago and has really became a regular format here. It involves giving athletes multiple tasks usually max efforts to do inside of a fairly tight time cap. …

Today was an awesome day at the gym!! We had a packed house and put 40 people through the 12.1 Open workout! Fire breathers and 2011 regional standouts Brad Berlin and Jen Osborn came into town and helped crank up …

We are officially holding the first open workout tomorrow at 10 and 11am. We’ve had a few people go through it and do a great job its a tough one! I would love to see heats consistently running the entire …

We learn to pushup and shoulder press first but sometimes seem to stay away from the dip. It is one of the most demanding exercises on the shoulders, triceps and chest but its often forgot when developing upperbody strength. Maybe …

There was nowhere to hide in today’s workout. Hang power cleans into alternating lunges with weight kept a barbell on athletes the entire workout. Each drop was a big loss in time and energy especially on the lunges. Focus and …

Learning to attack workouts hard and fast is the only way to push your fitness and Crossfit game to the next level! Today was the second consecutive day there was built in rest during our workout. Intervals encourage a fast …

Today’s workout got tough fast! The burpee/push-up/burpee combo was a new and tricky combo that lit up the upper-body. However built in rest kept athletes attacking the workout the entire time. This was a really fun way to open up …

PARTNER WOD
10- wall climbs
20- box jumps
30- burpees
40- pushups
500m run
60- line jumps (over and back= 1)
70- air squats
800m run

*Each partner must perform the prescribed reps, partners will also complete run together at …

Open Update

The 2012 Crossfit Games season starts next week! The first round of qualifying is the Open. For the next 5 weeks athletes who have signed up for the Open will have the entire week to complete the workout …

If we could only do 1 lift the rest of our lives it should be the full snatch. It requires so much timing, balance, explosiveness, flexibility, strength and power. But we tend to avoid this lift because we are challenged …