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New Schedule Announcement

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We are very excited to announce that starting September 6, 2016 we will have a new schedule of classes and new membership options. While CrossFit will always be the foundation on which all of our fitness offerings are built, these new classes will allow you to try out new specializations. Barbell Club This is a combination class of strength training and olympic lifting. The will be NO METCON. Strictly strength and lifting technique. It is recommended that members participating in this class attend the Barbell Club twice per week and also attend 3-4 CrossFit Classes per week CrossFit Endurance The focus of these classes will be on increasing cardio/respiratory endurance as well as the muscles involved in running, rowing, riding, and swimming. Programming will include long distance/low intensity as well as short distance/high intensity with the focus on training for races of all types.  It is recommended that members participating…

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8 Week Running Class

By | Events, General CrossFit, Gym, News, Uncategorized

Jake will be teaching an 8 week running class starting April 26.  This will be a beginner/intermediate level course, and the primary focus of the running class will be running form and technique. Every class will start with a full Track & Field style warmup with specific drills, strides and accelerations designed to reveal running form to the athlete. This will be the main focus for week 1 especially, as the athlete will not be accustomed to a full Track and Field warmup yet. Once we get used to the warmup we will implement mostly interval style workouts used for a broad range of runners. These workouts can be anything like 200m repeats with specified rest in between, to pulling sleds and banded partner runs. Those that are more the marathoner-type will get an extra boost to their end-race kick with this course, but long distance running will not be the…

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Family Feud Workouts

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WOD #1 – Rx, Masters For Time: – 8 Min Cap 25 Wall Balls 20/14 Box Push 100’ 20 Wall Balls 20/14 Box Push 100’ 15 Wall Balls 20/14 Box Push 100’ 10 Wall Balls 20/14 Box Push 100’ 5 Wall Balls 20/14 WOD #2 – Scaled, Teens For Time: – 8 Min Cap 25 Wall Balls 14/12 100’ Sled Pull 90/60 20 Wall Balls 14/12 100’ Sled Pull 90/60 15 Wall Balls 14/12 100’ Sled Pull 90/60 10 Wall Balls 14/12 100’ Sled Pull 90/60 5 Wall Balls 14/12 WOD #2 – Rx, Scaled and Masters “Clean Complex Ladder” :50 sec Work / :10 sec Transition Rx/Masters – 1 Power Clean + 1 Hanging Squat Clean + 1 Jerk Scaled – 1 Clean + 1 Front Squat + 1 Shoulder to Overhead Rx Men – 135/155/175/195/205/215/225/235/245/255 Rx Women – 75/85/95/105/115/125/135/145/155/165 Scaled Men – 75/85/95/105/115/125/135/145/155/165 Scaled Women – 35/45/55/65/75/85/95/105/115/125 Masters Men…

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American Ninja Warrior Training

By | General CrossFit, News, Uncategorized

Watching American Ninja Warrior has become a summer time tradition.  That tradition also includes a lot of jumping on and off the furniture, climbing up door openings and bouncing off the walls.  Mostly from our kids of course.  So far we are injury free from all this “training”. I can’t help but notice that the background stories of contestants almost always shows them training in facility that either IS a CrossFit Gym or looks very similar to a CrossFit Gym.  This should come as no shock to us that CrossFit since the majority of the obstacles are closely related to so many of the movements we use on a daily and weekly basis.  If you are going to train for American Ninja Warrior there is no better method than CrossFit.  Constantly varied, functional movement done at high intensity sounds like the perfect fit right?  Pull-ups, Dips, Muscle-ups, Toes to Bar, Running,…

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Memorial Day Murph

By | Events, General CrossFit, News, Uncategorized

Monday May 26th we will be participating in a Memorial Day Murph for the 4th year in a row. For more information about WHY we do Murph and where the funds go click here. Memorial Day Murph This year we will run heats at 7:30 am and 8:30 am. Please let us know when you plan to participate. We will add a 9:30 am heat if the need arises. This will be the only classes that day. “Murph” Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile Use a 20 lb. Weight vest if available *partition pull-ups, push-ups, and squats as needed

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Moving Schedule

By | Gym, News, Uncategorized

We have started getting a lot of questions about the upcoming move and where classes will be so here you go:  Here is the schedule for the next week: Saturday May 10 – classes like normal followed by MOVING DAY!  We need all the help we can get to move everything over to the new place Sunday May 11 – Gym closed (It’s Mother’s Day for goodness sake) Monday May 12 – We WILL have classes like normal in current location Tuesday May 13 – Normal classes in current location except NO kids or teens Wednesday May 14 – First day in the new place!!  

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Technique vs Intensity

By | General CrossFit, Gym, News, Uncategorized

If you know anything about CrossFit, you know that trainers harp endlessly on two things in all WODs: Intensity and Technique. For the newbie CrossFitter, that seems such an ambiguous ideal. After all, how can you maintain perfect snatch technique, as you would on your one rep max, throughout the entire benchmark WOD Isabel when you are quite literally gasping for every breath, slightly dizzy from the incessant “up-down”, and pushing the verge exhaustion? Before we try to answer that question, let’s discuss a few things. First, it is important to define both ideals we are striving toward. Technique is blatantly obvious; the execution of any movement throughout its full range of motion while maintaining the upmost integrity in all points of performance ideals (i.e. midline stability) in a movement. Intensity, from a face value standpoint, seems to require a more relative definition. However, in CrossFit, we can mathematically measure…

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