Its on in 16 more days!

 Wednesday, April 25, 2012 Mobility: 10 Wall Extensions Keg Drill, 2 minutes 10 PVC Dislocates 10 PVC Overhead Squats Warmup: Burgener Warmup (PVC, Light Barbell, Barbell) Snatch Skill Transfer Series

Almost halfway! 17 Days to go!!

Tuesday, April 24, 2012 Mobility: Row 500 meters, focus on form DROM Hip Mobility with Band, 2 minutes each 15 PVC Dislocates Warmup: Take 10 minutes to work up to

Weekend Recap

Monday, March 5, 2012 Check out the upcoming CrossFit 201, this Wednesday at 8:30!  Also, track night will be meeting HERE for hill sprints tonight! Mobility: Hip Prep Warmup: Row

Finding it in Others, Part Two

Saturday, February 18th, 2012 Mobility: DROM Shoulder Prep Warm up: Burgener Warm up 10 Bar taps 10 Split cleans with light dumbbells 10 Strict Pull ups 20 Walking Lunges “Erin”

Today is the Day!

Wednesday, February 1, 2012 Check out the new Schedule with 8am classes here!  Register for the CrossFit Open Sectionals here! Mobility: Hip Mobility on Box, 2 minutes each leg Warm

How to lose ½ a pound in 20 minutes

Friday, January 27, 2012 Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends! Mobility: Hip Prep Warm up: Row


Wednesday, January 25, 2012 Mobility:15 Wall Extensions30 Seconds, Snatch Grip Hang on the Bar, Palms towards you60 Seconds, Hip Mobility on Box, each leg Warm up:Burgener Warmup with Split Landing

Announcement Time!

Monday, January 23, 2012 Mobility: 10 Wall Extensions Keg Drill, 2 minutes 10 Wall Extensions Warm up: 3 Rounds for Quality of: 8 Bar Taps 8 Jumping High Bar Back

Test it out

Friday, January 20, 2012 Sign up for the Tactical Weapons Training seminar in the office or the Upcoming events board for next Sunday! Mobility: Wrist and Ankle Mobility, 1 minute

Salty Special

Wednesday, January 18, 2012 Mobility: Foam Roll Calves, 2 minutes each leg Skill: Handstand Hold, practice for 5 minutes Warmup: At least 10 reps of each movement! Workout of the