Today's WOD:

Back to our normal Class Schedule today!

A. Five sets of:

Cleans x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 4 minutes of:

Kettlebell Swings x 10 reps (70/53 lbs)

Pull-Ups x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

Box Jumps x 10 reps (24″/20″)

Hand-Release Push-Ups x 10 reps

Today's WOD:

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

A. Six sets of:

Halting Snatch Deadlift + Hang Snatch

Rest 2-3 minutes

Work speed and efficiency here, not load.

B. Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

C. Every three minutes, for 15 minutes (5 sets):

Back Squat x 3 reps @ 80-90%

Modified Schedule during the CrossFit Games:

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:
Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm
A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees

Absolutely NO DROPPING BARS!

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:

Saturday, July 27th: WE ARE CLOSED TODAY - Watch the CrossFit Games live online!

At your local track:

Five sets, each for time, of:

200 Meter Sprint

Rest 2 minutes

Three sets, each for time, of:

400 Meter Sprint

Rest 3 minutes

Two sets, each for time, of:

800 Meter Sprint

Rest 5 minutes

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:
Friday, July 26th: WE ARE CLOSED TODAY - Watch the CrossFit Games live online!

BEACH WORKOUT - in soft sand
Six rounds for time of:
Sprint 25 yards out
Sprint 25 yards back
25 Kettlebell Swings (53/35 lbs)
Bear Crawl 25 yards out
Walking Lunge 25 yards back
Rest 2-3 minutes (or preferably, tag your partner and rest while they run through the whole round)
If you don't have a KB, then do 25 Burpees!

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:
Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

B. Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (53/35 lbs)
200 Meter Run

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:
Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 30-40 unbroken reps
Roll to Candlestick x 10 reps

B. Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row 500 Meters
25 Wall Ball Shots (30/20 lbs)

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

Today's WOD:
Saturday, July 20th: Open Gym from 9:00am - 11:00am
For time:
1200m Run (800m + 400m)
45 Overhead Squats (95/65 lbs)
800m Run
30 Overhead Squats (95/65 lbs)
400m Run
15 Overhead Squats (95/65 lbs)

ABSOLUTELY NO DROPPING BARBELLS from overhead - men or women! The OHS load should be "light".

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

“The reward of a thing well done, is to have done it.”

-Ralph Waldo Emerson

Today's WOD:
Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Five sets of:
Deadlift x 4-5 reps
Rest 2-3 minutes

B. For time:
40 Double-Unders
20 Kettlebell Swings (70/53 lbs)
10 Handstand Push-Ups
800 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (70/53 lbs)
40 Double-Unders

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Saturday, July 20th: Open Gym from 9:00am - 11:00am

Sunday, July 21st: CLOSED

Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

"Ability is a wonderful thing, but its value is greatly enhanced by dependability. Ability implies repeatability and accountability." 

-Robert A. Heinlein

Today's WOD:
Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Three sets, not for time, of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

B. Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Absolutely NO DROPPING the Dumbbells!

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions. Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

NO CrossFit Kids until Thursday August 1, 2013. We will also be returning to our normal Kids Class Schedule for the school year. Tuesday/Thursday at 3:30pm, and Saturday at 11am.

Friday, July 19th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, July 20th: Open Gym from 9:00am - 11:00am

Sunday, July 21st: CLOSED

Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

"One good thing about music, when it hits you, you feel no pain."

-Bob Marley

Today's WOD:
A. Five sets of:
Hang Clean + Front Squat + Clean
Rest 2-minutes

B. Three sets of:
Clean Pull x 1.1.1 @ 95-105% of 1-RM
Rest 2-minutes

C. For time:
500 Meter Row
50 Kettlebell Swings (70/53 lbs)
100 Air Squats
500 Meter Row

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.” 

― Ralph Waldo Emerson

Today's WOD:
A. Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

B. Five rounds for max reps of:
60 seconds of Hand Release Push-ups
60 seconds Ring Dips
60 seconds Box Jump Overs (24"/20")
60 seconds Rest

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions. Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

NO CrossFit Kids until Thursday August 1, 2013. We will also be returning to our normal Kids Class Schedule for the school year. Tuesday/Thursday at 3:30pm, and Saturday at 11am.

Thursday, July 18th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 19th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, July 20th: Open Gym from 9:00am - 11:00am

Sunday, July 21st: CLOSED

Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!

"Caring about others, running the risk of feeling, and leaving an impact on people, brings happiness."

-Harold Kushner

Today's WOD:
A. Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest 2-3 minutes

B. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C. Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

“If you can't figure out your purpose, figure out your passion. For your passion will lead you right into your purpose.”

-T.D. Jakes

Today's WOD:

Four sets of:

Run 800 Meters

15 Burpees

30 Kettlebell Swings (32/24 kg)

Rest 4 minutes

Modified Schedule during the CrossFit Games:

Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Thursday, July 18th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 19th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Saturday, July 20th: Open Gym from 9:00am - 11:00am

Sunday, July 21st: CLOSED

Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm

Friday, July 26th: CLOSED - Watch the CrossFit Games live online!

Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!

Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!

Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm

Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY

Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!