If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics.  Recently, I moved into the position of...Read More

Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass...Read More

KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete:...Read More

Kettlebell/Function: A.) Max Turkish Get Up Left/Right (wt) B.) 75 Burpees for Time Perform/RX: A.) Max OHS B.) 100 Burpees for Time Compete: A.) Max OHS B.) 100 Bar Tap Burpees for Time  Read More

Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip.  There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue...Read More

Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3).  You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core...Read More

Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work   B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work   B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read More

Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More

Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...Read More

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More