Audrey, Alexis, Tina, Tod, Karen (hiding behind Tod.. of course!), Matt, Kiwi, Jamie & Eric being reminded by Brendan to JUMP with straight arms in the clean! Great job today guys and girls! Your cleans looked great, you all made improvements and a lot of you are SO close to popping through that Muscle Up …
Read more »Drew, Jamie, Josh, Matt, Joe, Alexa & Shelly WOD: 21 Hang Power Cleans 95/135 5 Muscle Ups 15 Hang Power Cleans 10 Muscle Ups 9 Hang Power Cleans 15 Muscle Ups Cash Out 1K Row For Time
Read more »Trevor Martin showing off how being big strong AND agile leads to Big Powerful Movements. WOD Tabata Overload For 16 continual rounds alternate between the given couplet using the 20:10 protocol of Tabata. Rest 2 minutes between each of the couplets before moving on to the next. You will be scored for the total reps …
Read more »Andrew, Mat, Rohan, Vince, Jeremy, Jamie, Pat, Tracey, Sheryl, Eric, Jeff, Lou, Rocky, Christina, Robert & Jackie… Post WOD…. Just a few of “Frans” conquerors yesterday! You all did SO Well! Brendan and I were so proud of the energy you brought in the gym and the support you all showed one another. It made …
Read more »A Bunch of CrossFitting Chicks on a Bar! Christy, Rachel, Lou, Sharon, Annie & Tina – Mid Knees to Elbows… They make a brutal workout look good! Benchmark Monday WOD: “Fran” 21-15-9 Rep Rounds of: Thruster 65/95# Pull-Up Cash Out: With a Partner: 30 Seconds of Work, 30 Seconds of Rest – Score is Total …
Read more »It is a truly unbelievable experience for Allison and I to watch our gym take off into the future and grow full of so many rock star athletes and just straight up cool people we are proud to call our friends. When I say “our gym” I am sincerely talking about ALL of us at …
Read more »Dan Mid-Burpee-Jump…. And yes, Dan has Strength… and speed… and agility…. Can Anyone Name the other components of fitness? “Paul“ Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards
Read more »Tod, Trevor, Alexis & Sean… Striking a different kind of POSE after a WOD!. Snatch Practice WOD: 4 Rounds for Time: 15 Hang Squat Snatch 15 Burpees You’ll use a weight that you can manage, keeping every single rep beautiful and fast. All landings will be solid.
Read more »Pat recently placed in the top 5% in a 50 Mile Race in Northern Virginia, qualifying him for Western States One Hundred. This is an elite level race and we’re proud to have a part in his training! Great Job today, Pat… and everyone else who sacked up and did the sprints! Practice: Skin the …
Read more »It’s a Running day! Now I know some of you skip running and rowing days but I implore you to come in and hit it hard. Monday was Heavy and Tuesday is FAST! In CrossFit both are important. If you want to be fit across the board you have to come in and do all …
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