Function: A.) DB KB Front Squats 5×5 * 3 strict C2B Pull ups between sets B.) 4 rounds 10 Pull-ups 14 DB Snatch (45/30) 21 Cal Row Perform/RX: A.) Front Squats 5×2 * 3 strict C2B Pull ups between sets B.) 4 rounds 3 Muscle Ups or 10 C2B 14 DB Snatch (55/35) 21 Cal Row Compete: A.) Front Squats 5×2 * 3 strict C2B Pull ups between sets B.) 4 rounds 7 Muscle Ups 14 DB Snatch (70/50) 21 Cal Bike Results to BTWB!  Read more

Function: A.) Turkish Get up 4×2 Inbetween sets 10 Split Squats (5L/5R) (light weight) B.) For time: Run 800 m then… 3 rounds KB Front Rack Lunge <-> 30 Sit-ups then… 800 m run Perform/RX: A.) Snatch Balance 4×2 In between sets 10 Split Squats (5L/5R) B.) For time: Run 800 m then… 3 rounds Single KB OH walking lunge <-> (1.5/1) 30 Sit-ups then… 800 m run Compete: A.) Snatch Balance 4×2 In between sets 10 Split Squats (5L/5R) B.) For time: Run 800 m then… 3 rounds Dbl KB OH walking lunge <-> (35/25) 20 GHD’s then… 800 m run Results to BTWB!        Read more

It’s hard to choose photos of these two because there’s just too many like this one that you can’t not share.  Roo & Clara have been CrossFitting for quite some time and together they’ve found ways to improve each other’s lives and work as a team inside and outside the gym; all while making life FUN.  Read on to get their perspective on being a couple who CrossFit’s together. How long have you been claiming each other?  Roo: 16 years. Clara: In an official capacity, almost 11 years but overall we have been together for 16 years. Who found CFP first?  Roo: I did. Clara: Roo & Josh Grenell started doing CrossFit workouts at the Healthy Dan in 2009 I think. What’s the worst thing to say to your partner in the middle of a workout?  Roo: Let’s go.  Good job.  Pretty much anything that comes out of my mouth,...Read more

Friends and Family Day!   All Levels: A.) Back Squat 5×3  *add 5-10 lb. from previous weeks Function: B.) 5 rounds Sled Pull <-> in parking lot (70/35) 50 Single unders 10 Burpee Rest as needed between rounds Perform/RX: B.) 5 rounds Sled Pull <-> in parking lot (90/45) 30 Dubs 10 Burpee Rest as needed between rounds Compete: B.) 5 rounds Sled Pull <-> in parking lot (135/90) 50 Dubs 10 Burpee Rest as needed between rounds  Read more

Function: A.) DB KB – Clean and Press 5×3 Double bells or 3 reps each arm. B.) 3 rounds 15 DL (185/125) 15 Dips 15 Step ups (24/20) 15 KB Thrusters Perform/RX A.) Clean and Jerk 6×1 B.) 3 rounds 15 DL (185/125) 15 Dips 15 Box Jumps (24/20) 15 KB Thrusters (1/.75) Compete: A.) Clean and Jerk 6×1 B.) 3 rounds 15 DL (225/155) 15 Dips 15 Box Jumps (24/20) 15 DB Thrusters (35/25) Results to BTWB.Read more