Today’s workout tested our athletes ability to push a fast pace, recover and repeat it. Distance runners were able to keep their splits nearly identical the entire workout, where our power athletes actually had faster splits but more of a …

Today we got to work from the get-go! After a brief warm up and some hip flexor mobility work, it was on to the SKILL. Max rope climbs got everyone fired up and raised the heartrate quickly. The WOD tested …

Graham just got back into town from his honeymoon and had a great workout in store for our athletes! Lunges, burpees, and muscle ups in combination turned out to be a great WOD! It challenged athletes technically and pushed their …

Today we revisited a classic workout from from the 2009 Midwest Regional. 30 clean and jerks, run 500m, 30 snatches, brutal. The class today reminded me alot of the regional which actually held right here in the gym!!

WOD
30 …

The intensity was awesome today! The classes were packed and the energy was best it’s been all week! Tabata intervals of swings, push-ups, rowing, sit-ups and pull-ups slowly cooked every muscle in each athletes body. Excellent workout today!

Skill stations…

Today’s workout was similar to one I came across on Crossfit Pori’s website a little while back. An overhead, front and back squat complex followed by a run kept everyones legs burning the entire workout. The weight most athletes used …

If we look at top athletes especially crossfit athletes often times what sets them apart is their ability maintain a pace similar to their first round, quarter,…. throughout the entire game! Athletes that appear to get stronger as the game …

We followed up a brutal conditioning workout yesterday with a tricky skill based workout from the 2010 Crossfit games today! Heavy power cleans balanced out with handstand push-ups in the rings calls for some serious skills! Most of our athletes …

Today’s workout is an old mainsite WOD that left a lasting impression on me when I did it last year. Squats, kettlebell overhead lunges, and burpees all mix up into one nasty workout. This workout got one of the best …

WOD
1000m row
80- double unders
60- push-ups (hand release)
40- KB taters (53/35)
20- clean and push press (95/65)
**100m run after each movement…