Think about how you feel at the bottom of an overhead squat or your catch position while snatching. Did you cringe a bit? This particular position may or may not be the most uncomfortable and vulnerable position you’ll find yourself in while lifting that barbell; especially as you climb the ladder to heavier weights. To set yourself up for a better catching position, try this stretch once a day. You can scroll through your social media feeds, look up the next day’s WOD, or take a cue from  Nic and read while you hold this stretch for 10 minutes before sleep every night. Photo Credit: Mobility WODRead more

Friends and Family day.  All classes. All levels: A.) Partner 3x 175m Rowing game.  Burpees! B.) Stations 4 rounds, 1 min per station 1 min rest after each round Bike T2B or sit-ups Shuttle Sprints <-> Wallball  Read more

Kettlebell/Function: A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 3-1 singles / DU’s B.) 5 rounds 6 GI Jane 10 DL (135/95) Perform/RX A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 30 DU’s B.) 5 rounds 6 GI Jane 10 DL (155/105) Compete A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 50 DU’s B.) 6 rounds 5 Burpee MU 10 DL (225/155)  Read more

It is that time of year again! The Super bowl of our sport, the 2015 CrossFit Open! The Open is 5 weeks away. The first workout will be performed at CFP Friday evening at 6:30 pm as a part of our Friday Night Lights series (#FNL). The following is a mini guide to preparing yourself for the best open yet, or to help you make it through your first open ever. Remember, this is not about making it to the games, this is about picking a time of year to test our overall fitness, and to set a boatload of PR’s! One thing that can be guaranteed is that every workout will be a challenge. It will require the physical preparedness of a unicorn, and the mental fortitude of a shaolin monk riding that unicorn, to make it through all 5 weeks. The Open will test all aspects of your...Read more

Kettlebell/Function: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 Double KB/DB Press 500 m row Perform/RX: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 HSPU or DB Push Press 500 m row Compete: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 strict HSPU 500 m row      Read more