In an effort to get you guys and gals STRONG LIKE BULL, we’ve been gradually changing our strength training format over the last few weeks. To help you maximize your strength gains, we’re going to mix up heavy days and fast days.- ME / DE. Each one has a specific goal to accomplish in developing […]
Our friend, Phillip Mercer, built some bomb-proof plyo boxes! They’re 3-sided- 18″, 24″ and 30″. Thanks, Phillip, they’re AWESOME!! There will be different WODs today at 6am and 8:30am. 6am- Snatch practice Europa WOD #3 21-15-9 Power Snatch (95/65#) 160ft Sprint _____ 8am- Clean practice 3 RFT: 7 Power Cleans (135/95#) 21 KB Swings (1.5/1 […]
***REMINDER*** There will NOT be a CFW class at 8:30am or 4:15pm this week. (Exception- 8:30am Friday WILL be meeting) ME Sumo Deadlift 2-2-2-2-2 (on a 3 minute timer) ___ For Time: Row 500m 40 Back Squats (Clean the bar up and place it on your back- 95/45#) 30 Push Ups 20 KBS (53/35#) 10 […]
For those of you who are parents, how upset were you when your newborn couldn’t walk or talk right away? How frustrated were you when they were almost a year old and still couldn’t read or do simple arithmetic!!?? I mean, come on!! How hard can that be?? Dumb, right? Of course you wouldn’t […]
I used to answer this question by saying, “Life.” I was asked this many times when people would see me train at my old gym. There were only a couple of other guys who had even heard of CrossFit there in 2007. The rest just thought I was nuts. Oddly enough, over the last few […]
***REMINDER*** There will NOT be a CFW class at 8:30am or 4:15pm this week. DE Press 10×2 60% of 1 RM every 90s. What is ME/DE? If you’ve got questions, I’ve got answers! Check out the new FAQ in our Menu! ___ For Time: 21 Pull Ups 42 Double Unders 15 Pull Ups 30 Double […]