A Word About Diet From Dr. Barry SearsPaul and I were fortunate to attend a nutrition lecture given by Dr. Barry Sears, founder of the [...]

Hang Squat Clean 3, 3, 3 Clean 2,1,1,1 Coaching Tips:  Work your "speed through the middle" with the Hang Cleans, so when you take the [...]

For Time: 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 of: Couplet 1 Front Squats and Push Jerks (115#/75#) Couplet 2 Pull Ups [...]

FREE CLASS 9:00 AM  Come give CrossFit a try on us!   Please join us for a fun filled Sunday morning.  You will enjoy a great [...]

Team WorkoutAMRAP in 20 minutes of:3 DB Clean and Jerk6 Burpees9 Chest to Bar Pull Ups12 Wall BallWorking in two person teams, one person working [...]

For Time: 5 Rounds 12 Over Head Squats (95#/65#) 6 Muscle Ups Post time to Comments. Coaching Tips: Can't do a muscle up? For this [...]

For Time: 50 Sit Ups 400m Run 25 Squat Jumps (45#) 25 DB Thrusters (35#/25#) 500m Row 25 KB Swings (53#/35#) 25 Box Jumps (24"/20") [...]

5-2,5-2,5-2,5-2,5-2 Back Squat to Back Rack Split Jerk Coaching Tip: After properly warming up in both execises, start at bodyweight for the back squats and [...]

For Time: 21 Deadlifts (135#/95#) 9 Burpees 30 Bench Jumps (There and Back= 1) 15 Power Cleans (Same Bar) 15 Burpees 30 Bench Jumps 9 [...]

3 Rounds For Time 21 Right Arm DB Overhead Lunges (35#/25#) 10 Weighted Pull Ups (Same Weight) 21 Left Arm DB Overhead Lunges 5 HSPU's Post [...]