"Three for the Price of One"AMRAP in 10 minutes of each triplet:1). 10 Push Ball 20#/26#     10 Burpees     10 Double UndersRest 3 minutes2).  3 Pull-Ups      [...]

*Diana's Birthday WOD*This is the 3rd WOD from the Rocky Mountain Regional Qualifiers.For Time:From the ground to over head anyhow.7,000 pounds for Men, 5,000 pounds [...]

For time:4 rounds10 Deadlift 250#175#400m RunBLAST FROM THE PASTWe have been fortunate this week to have some visitors from other CrossFits and some from out [...]

"Tabata This"SquatRow (calories)Pull-UpsSit-UpsPush-UpsTabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, [...]

Power Snatch 96#/65# 10-9-8-7-6-5-4-3-2-1Knees to Elbows            5-5-5-5-5-5-5-5-5-5Ring Dips                     1-2-3-4-5-6-7-8-9-10Post times to comments.PRIDEAs your trainers and coaches, the highlight of [...]

For Time:4 Rounds400m Run10 Burpees15 DB Hang Squat Cleans 35#/25#20 Box JumpsRANGE OF MOTIONMeet Tony Patterson.  When Tony first came to us, he needed two [...]

AMRAP in 20 minutes of:200m Sprint10 Wallball 20#/16#10 Knees to Elbows10 KB Swings 53#/35#10 Push-UpsPost number of rounds to comments.NEW FRIENDSAimee Lyons, owner of CrossFit [...]

3 Rounds 10 Thrusters 135/85 10 Burpees Max reps Pull-ups Post time and pull-up reps for each round. EXTENSION Aggressive hip extension to get the [...]

FLEXIBILITYThank you to everyone who came to the first official Flexibility Class Wednesday night.  We will be offering this class every Wednesday at 6pm.  Come [...]

Road Trip Newman, Don, Scott, Diana, Paul, Josh Everett, Lisa, Julia and Tony.Monday Night, the nine of us took a ride up to U C [...]