And so the adventure begins....All month long, WOD's will be determined by the deck of cards called "The Hopper."  The Hopper Deck has 54 workouts [...]

"TABATA THIS" 8 Rounds of 20 Seconds of Work, Followed by 10 Seconds Rest..... Squats Sit-ups Push-ups Pull-ups KB Swings Your score is the lowest [...]

"CROSSFIT TOTAL" 3 Attempts to find your max weight of: Back Squat Shoulder Press Deadlift Post total to comments Check this video on the "CrossFit [...]

For Time "GRINDY" 10 Clean and Jerks ( M-135#, W-85# ) 5 Rounds of " CINDY "   5 Pull-ups, 10 Push-ups, 15 Squats 10 Clean [...]

"UFC Monday"With a continuously running clock, complete as many repetitions as you can in one minute at each of the following stations.... Clean & Jerk(M-95#,W-65#)Sit-upsBurpeesTire [...]

REST DAY!  Great work this past week everyone! "Whatever course you have chosen for yourself, it will not be a chore but an adventure if [...]

2 Person Teams 1 Member is running 400 Meters1 Member is doing Max Reps of: KB Swings  (Men 53#, Women 35#)Box JumpsDumbbell Push Press  (Men [...]

"Josh" 21-42, 15-30, 9-18 OH Squats (M-95#, W-65#) Pull-ups Post time to comments HOW TO BURN FAT FASTER Dr. Sears To burn fat, you have [...]

FOR TIME 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Duplexes of..... Wall Ball (M-20#, W-16#), Push-up Burpee, Pull-up Deadlift (M-135#, W-95#), Box [...]

Clean & Jerk (Find your 3 rep max) 3-3-3-3-3-3-3 or Clean & Jerk(M-135#/W-85#)/L Pull-ups 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Post [...]