A.  15 minutes to work on the squat or power clean.   B.  5 x 3 minute AMRAPS of:   6 x Power Cleans  9 x Push-ups  12 x Box jumps  Rest 3 minutes after each round  -Post results under comments  Read more

A.  5 Rounds AFAP:   9 x Thrusters @ 95lb/65lb  9 x Pull-ups   Rest 10 minutes and then…  3 Rounds AFAP:  300M Row  20 x Wallballs  10 x Kettlebell Swings 2 pood/1.5 pood  You have the option to perform both workouts or choose one only.   -Post results under comments  Read more

A.  Deadlift – 3 x 3 w/2 minute Rest  B.  Bent over rows (Clean grip) – 3 x 8 C.  4 Rounds AFAP  5 x Heavy Deadlifts  20 x Bar facing burpee 3 minute rest between each round  -Post results under commentsRead more

We watched our son Shawn and his fiancé Staci be members of the Crossfit community and knew it was something special.  As a family we’ve always believed in fitness and staying active – it keeps you healthy and it keeps you young.  But this was something more, this was like being part of a team, part of a larger community who are there to encourage, support and motivate you.  At 55 and 58 we wondered “should we really be joining this Crossfit community?”, “can we do this at our age?, did we wait too long to get back in to shape”.   Steve was a high school and college athlete, ran marathons and biked centurions but when we were busy with three kids and our careers, he became overweight, had high blood pressure, high cholesterol and then had a stroke at age 56 we knew we needed to do something to...Read more

A.  Back Squats – 3 x 3 w/2 minute rest  B.  8 minute AMRAP 8 x OHS or F-Squats (Choose either option)  16 x Sit-ups  32 x Double unders   ……. Rest 5 minutes and then:  ……. 6 minute AMRAP  60m x Shuttle Run <-> x 3 times  10 x K2E  20 x Walking Lunges   -Post results under comments      Read more