“CrossFit has completely changed my life, I had a back injury that I had been battling for months with no cure, I did the whole life challenge and I have had no back pain.  Everyday is a ah ha moment for me here.  I can’t get enough.  I have learned  a lot of things here, I have learned that the numbers on the scale don’t make who you are.” -Marina, CFP member.  Watch Marina’s Video.  Read more

Warm up- If you get to class early please start your barwork! you can never do enough! Snatch – 4 x 1  @ 95% Clean and Jerk – 4 x1 @ 95% Perform 7 to 8 warm up sets prior to reaching your 4×1 @ 95% Back Squats – 5×5 – goal is to beat what you did last week in back squats RDL’s – 5×5 – focus is on working your hamstrings and lower back, use the necessary weight to do so   If you did Memorial Day Murph, today is a technique day going to be performed in the 80% range.   Extra MORE MOBILITY – do not neglect your shoulder mobility! If you struggle with heavy split jerks but you feel your technique is pretty solid look to your mobility! Core Work – focus on stabilization, this means planks, I do not care which kind, be creative...Read more

5:30 INTERMEDIATE KB CLASS A. 5 RDS 5 Double KB Clean & Press 5 Pull-Ups 5 Double KB Front Squat -Rest 60-90 Sec. between rounds B. 2 Push-up Ladders (1-5) -Do 5 Double KB swings between rungs   6:30 BEGINNER KB CLASS A. 5 RDS 5 R/L Press 5 R/L Bent over Rows 5 R/L Front Squat -Rest 30-60 Sec. between rounds B. 32 RDS 15 sec. on/off 2-Hand Swings rest Push-ups restRead more

Fitness A.  Handstand Hold Practice B.  5 Rounds AFAP 200M Row  20 x Sit-ups Performance A.  Kipping HSPU/Strict HSPU Practice B.  5 Rounds AFAP 250M Row 25 x Sit-ups  Sport  A.  ME – UB Set HSPU @ 6inch/4inch Deficit  B.  5 Rounds AFAP  250M Row  15 x T2B -Post results under comments Read more

“Murph”  w/20lb vest  1 Mile Run  100 x Pull-ups  200 x Push-ups  300 x Squats  1 Mile Run  Partition the reps anyway you want  -Post results under comments  Read more